Ginger Root vs. Water Chestnut
Nutrition comparison of Ginger Root and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger root
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger root and water chestnut:
- Both ginger root and water chestnut are high in potassium.
- Water chestnut has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Water chestnut is a great source of dietary fiber.
USDA sources for nutritional information: Ginger Root (Ginger root, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger root and water chestnut contain similar amounts of calories - ginger root has 80 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, ginger root is lighter in carbs, heavier in fat and similar to water chestnut for protein. Ginger root has a macronutrient ratio of 8:83:8 and for water chestnut, 6:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger Root | Water Chestnut | |
|---|---|---|
| Protein | 8% | 6% |
| Carbohydrates | 83% | 94% |
| Fat | 8% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger root has 26% less carbohydrates than water chestnut - ginger root has 17.8g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Water chestnut is a great source of dietary fiber and it has 50% more dietary fiber than ginger root - ginger root has 2g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Ginger root and water chestnut contain similar amounts of sugar - ginger root has 1.7g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Ginger root and water chestnut contain similar amounts of protein - ginger root has 1.8g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both ginger root and water chestnut are low in saturated fat - ginger root has 0.2g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Ginger root and water chestnut contain similar amounts of Vitamin C - ginger root has 5mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin E
Ginger root and water chestnut contain similar amounts of Vitamin E - ginger root has 0.26mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Ginger root and water chestnut contain similar amounts of Vitamin K - ginger root has 0.1ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both ginger root and water chestnut contain significant amounts of niacin and folate.
| Ginger Root | Water Chestnut | |
|---|---|---|
| Thiamin | 0.025 MG | 0.14 MG |
| Riboflavin | 0.034 MG | 0.2 MG |
| Niacin | 0.75 MG | 1 MG |
| Pantothenic acid | 0.203 MG | 0.479 MG |
| Vitamin B6 | 0.16 MG | 0.328 MG |
| Folate | 11 UG | 16 UG |
Minerals
calcium
Ginger root and water chestnut contain similar amounts of calcium - ginger root has 16mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Ginger root has 900% more iron than water chestnut - ginger root has 0.6mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both ginger root and water chestnut are high in potassium. Water chestnut has 41% more potassium than ginger root - ginger root has 415mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger root has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Ginger Root | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.01 G |
| Total | 0.034 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, ginger root has more linoleic acid than water chestnut per 100 grams.
| Ginger Root | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.12 G | 0.032 G |
| Total | 0.12 G | 0.032 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Ginger Root or Water Chestnut .
Note: The specific food items compared are: Ginger Root (Ginger root, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Ginger Root 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 ginger root or water chestnut contain more calories in 100 grams?Ginger root and water chestnut contain similar amounts of calories - ginger root has 80 calories in 100g and water chestnut has 97 calories.
Does ginger root or water chestnut have more carbohydrates?
By weight, ginger root has 30% fewer carbohydrates than water chestnut - ginger root has 17.8g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does ginger root or water chestnut contain more potassium?
Both ginger root and water chestnut are high in potassium. Water chestnut has 40% more potassium than ginger root - ginger root has 415mg of potassium in 100 grams and water chestnut has 584mg of potassium.