Dates vs. Water Chestnut
Nutrition comparison of Dates and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and water chestnut:
- Both dates and water chestnut are high in dietary fiber and potassium.
- Date is an excellent source of calcium.
- Water chestnut has more thiamin and riboflavin.
USDA sources for nutritional information: Dates (Dates, medjool) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and water chestnut has 65% less calories than date - date has 277 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, dates is heavier in carbs and similar to water chestnut for protein and fat. Dates has a macronutrient ratio of 2:98:0 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Water Chestnut | |
|---|---|---|
| Protein | 2% | 5% |
| Carbohydrates | 98% | 94% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and water chestnut has 68% less carbohydrates than date - date has 75g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Both dates and water chestnut are high in dietary fiber. Date has 123% more dietary fiber than water chestnut - date has 6.7g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Date is high in sugar and water chestnut has 93% less sugar than date - date has 66.5g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Dates and water chestnut contain similar amounts of protein - date has 1.8g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both water chestnut and dates are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Water chestnut has more Vitamin C than date - water chestnut has 4mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than water chestnut - date has 7ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut has more Vitamin E than date - water chestnut has 1.2mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and water chestnut contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin and riboflavin. Both dates and water chestnut contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Dates | Water Chestnut | |
|---|---|---|
| Thiamin | 0.05 MG | 0.14 MG |
| Riboflavin | 0.06 MG | 0.2 MG |
| Niacin | 1.61 MG | 1 MG |
| Pantothenic acid | 0.805 MG | 0.479 MG |
| Vitamin B6 | 0.249 MG | 0.328 MG |
| Folate | 15 UG | 16 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 482% more calcium than water chestnut - date has 64mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Date has 14 times more iron than water chestnut - date has 0.9mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both dates and water chestnut are high in potassium. Date has 19% more potassium than water chestnut - date has 696mg of potassium per 100 grams and water chestnut has 584mg 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: Dates (Dates, medjool) and Water Chestnut (Waterchestnuts, chinese, raw) .
Dates 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 dates or water chestnut contain more calories in 100 grams?Date is high in calories and water chestnut has 70% less calories than date - date has 277 calories in 100g and water chestnut has 97 calories.
Does dates or water chestnut have more carbohydrates?
By weight, date is high in carbohydrates and water chestnut has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does dates or water chestnut contain more calcium?
Date is a rich source of calcium and it has 480% more calcium than water chestnut - date has 64mg of calcium in 100 grams and water chestnut has 11mg of calcium.
Does dates or water chestnut contain more potassium?
Both dates and water chestnut are high in potassium. Date has 20% more potassium than water chestnut - date has 696mg of potassium in 100 grams and water chestnut has 584mg of potassium.