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:
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 7:88:5 and for water chestnut, 6:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Jackfruit | Water Chestnut | |
---|---|---|
Protein | 7% | 6% |
Carbohydrates | 88% | 94% |
Fat | 5% | 1% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
Jackfruit has 118% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and jackfruit has 24mg of calcium.
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.
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.
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 |
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 |
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 Jackfruit or Water Chestnut .
Note: The specific food items compared are: Jackfruit (Jackfruit, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Jackfruit g
()
|
Daily Values (%) |
Water Chestnut g
()
|
|||||
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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 % |
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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 % |
|
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 % |
|
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 % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||