Egg vs. Water Chestnut
Nutrition comparison of Egg and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and water chestnut:
- Egg has 11.9 times less sugar than water chestnut.
- Egg has signficantly less carbohydrates than water chestnut.
- Egg has signficantly more iron than water chestnut.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- Water chestnut has 119.2 times less saturated fat than egg.
- Water chestnut has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, folate and Vitamin B12.
- Water chestnut is a great source of dietary fiber.
- Water chestnut is an excellent source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and water chestnut has 32% less calories than egg - water chestnut has 97 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to water chestnut per calorie. Egg has a macronutrient ratio of 36:2:62 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Water Chestnut | |
|---|---|---|
| Protein | 36% | 5% |
| Carbohydrates | 2% | 94% |
| Fat | 62% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has signficantly less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Water chestnut is a great source of dietary fiber and it has more dietary fiber than egg - water chestnut has 3g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 11.9 times less sugar than water chestnut - water chestnut has 4.8g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 797% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Water chestnut has 119.2 times less saturated fat than egg - water chestnut has 0.03g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and water chestnut are low in trans fat - egg has 0.04g of trans fat per 100 grams and water chestnut does not contain significant amounts.
cholesterol
Egg is high in cholesterol and water chestnut has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and water chestnut does not contain significant amounts.
Vitamins
Vitamin C
Water chestnut has more Vitamin C than egg - water chestnut has 4mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than water chestnut - egg has 160ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than water chestnut - egg has 82iu of Vitamin D per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and egg contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Water chestnut and egg contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, folate and Vitamin B12. Both egg and water chestnut contain significant amounts of Vitamin B6.
| Egg | Water Chestnut | |
|---|---|---|
| Thiamin | 0.04 MG | 0.14 MG |
| Riboflavin | 0.457 MG | 0.2 MG |
| Niacin | 0.075 MG | 1 MG |
| Pantothenic acid | 1.533 MG | 0.479 MG |
| Vitamin B6 | 0.17 MG | 0.328 MG |
| Folate | 47 UG | 16 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 409% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Water chestnut is an excellent source of potassium and it has 323% more potassium than egg - water chestnut has 584mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than water chestnut per 100 grams.
| Egg | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.01 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than water chestnut per 100 grams.
| Egg | Water Chestnut | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.032 G |
| Total | 1.577 G | 0.032 G |
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: Egg (Egg, whole, raw, fresh) and Water Chestnut (Waterchestnuts, chinese, raw) .
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and water chestnut has 30% less calories than egg - water chestnut has 97 calories in 100g and egg has 143 calories.
Is water chestnut or egg better for protein?
Egg is a fantastic source of protein and it has 800% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and egg has 12.6g of protein.
Does water chestnut or egg have more carbohydrates?
By weight, egg has signficantly fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and egg has 0.72g of carbohydrates.
Does water chestnut or egg contain more potassium?
Water chestnut is a rich source of potassium and it has 320% more potassium than egg - water chestnut has 584mg of potassium in 100 grams and egg has 138mg of potassium.