Coconut Water vs. Water Chestnut
Nutrition comparison of Coconut Water and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and water chestnut:
- Coconut water has 4.6 times less carbohydrates than water chestnut.
- Coconut water has signficantly less calories than water chestnut.
- Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Water chestnut is a great source of dietary fiber.
- Water chestnut is an excellent source of potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has signficantly less calories than water chestnut - water chestnut has 97 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is similar to water chestnut for protein, carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Water Chestnut | |
|---|---|---|
| Protein | 5% | 5% |
| Carbohydrates | 95% | 94% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 4.6 times less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Water chestnut is a great source of dietary fiber and it has more dietary fiber than coconut water - water chestnut has 3g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Water chestnut and coconut water contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Water chestnut and coconut water contain similar amounts of protein - water chestnut has 1.4g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both water chestnut and coconut water are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 148% more Vitamin C than water chestnut - water chestnut has 4mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin E
Water chestnut has more Vitamin E than coconut water - water chestnut has 1.2mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Water chestnut and coconut water contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Water Chestnut | |
|---|---|---|
| Thiamin | 0.03 MG | 0.14 MG |
| Riboflavin | ~ | 0.2 MG |
| Niacin | ~ | 1 MG |
| Pantothenic acid | ~ | 0.479 MG |
| Vitamin B6 | ~ | 0.328 MG |
| Folate | ~ | 16 UG |
Minerals
calcium
Water chestnut and coconut water contain similar amounts of calcium - water chestnut has 11mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Water chestnut and coconut water contain similar amounts of iron - water chestnut has 0.06mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Water chestnut is an excellent source of potassium and it has 254% more potassium than coconut water - water chestnut has 584mg of potassium per 100 grams and coconut water has 165mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Water Chestnut (Waterchestnuts, chinese, raw) .
Coconut Water g
()
|
Daily Values (%) |
Water Chestnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does water chestnut or coconut water contain more calories in 100 grams?Coconut water has signficantly less calories than water chestnut - water chestnut has 97 calories in 100g and coconut water has 18 calories.
Does water chestnut or coconut water have more carbohydrates?
By weight, coconut water has 4.6 times fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does water chestnut or coconut water contain more potassium?
Water chestnut is a rich source of potassium and it has 250% more potassium than coconut water - water chestnut has 584mg of potassium in 100 grams and coconut water has 165mg of potassium.