Jackfruit vs. Water Chestnut
Nutrition comparison of Jackfruit and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and water chestnut:
- Both water chestnut and jackfruit are high in potassium.
- Jackfruit is a great source of Vitamin C.
- Water chestnut has more riboflavin.
- Water chestnut has signficantly less sugar than jackfruit.
- Water chestnut is a great source of dietary fiber.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Water chestnut and jackfruit contain similar amounts of calories - water chestnut has 97 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is lighter in carbs, heavier in fat and similar to water chestnut for protein. Jackfruit has a macronutrient ratio of 6:88:6 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Water Chestnut | |
|---|---|---|
| Protein | 6% | 5% |
| Carbohydrates | 88% | 94% |
| Fat | 6% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Water chestnut and jackfruit contain similar amounts of carbs - water chestnut has 23.9g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Water chestnut is a great source of dietary fiber and it has 100% more dietary fiber than jackfruit - water chestnut has 3g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Water chestnut has signficantly less sugar than jackfruit - water chestnut has 4.8g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Water chestnut and jackfruit contain similar amounts of protein - water chestnut has 1.4g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both water chestnut and jackfruit are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Jackfruit is a great source of Vitamin C and it has 243% more Vitamin C than water chestnut - water chestnut has 4mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Jackfruit and water chestnut contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and jackfruit contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Water chestnut and jackfruit contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Water chestnut has more riboflavin. Both jackfruit and water chestnut contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Jackfruit | Water Chestnut | |
|---|---|---|
| Thiamin | 0.105 MG | 0.14 MG |
| Riboflavin | 0.055 MG | 0.2 MG |
| Niacin | 0.92 MG | 1 MG |
| Pantothenic acid | 0.235 MG | 0.479 MG |
| Vitamin B6 | 0.329 MG | 0.328 MG |
| Folate | 24 UG | 16 UG |
Minerals
calcium
Jackfruit has 118% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Water chestnut and jackfruit contain similar amounts of iron - water chestnut has 0.06mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both water chestnut and jackfruit are high in potassium. Water chestnut has 30% more potassium than jackfruit - water chestnut has 584mg of potassium per 100 grams and jackfruit has 448mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Jackfruit | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.01 G |
| Total | 0.079 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both jackfruit and water chestnut contain small amounts of linoleic acid.
| Jackfruit | Water Chestnut | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.032 G |
| Total | 0.019 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: Jackfruit (Jackfruit, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Jackfruit 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 jackfruit contain more calories in 100 grams?Water chestnut and jackfruit contain similar amounts of calories - water chestnut has 97 calories in 100g and jackfruit has 95 calories.
Does water chestnut or jackfruit have more carbohydrates?
By weight, water chestnut and jackfruit contain similar amounts of carbs - water chestnut has 23.9g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does water chestnut or jackfruit contain more potassium?
Both water chestnut and jackfruit are high in potassium. Water chestnut has 30% more potassium than jackfruit - water chestnut has 584mg of potassium in 100 grams and jackfruit has 448mg of potassium.