Milk vs. Water Chestnut
Nutrition comparison of Milk and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and water chestnut:
- Milk has 3.9 times less carbohydrates than water chestnut.
- Milk is an excellent source of calcium.
- Water chestnut has 47.3 times less saturated fat than milk.
- Water chestnut has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Water chestnut is a great source of dietary fiber.
- Water chestnut is an excellent source of potassium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk has 48% less calories than water chestnut - water chestnut has 97 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much heavier in protein, much lighter in carbs and much heavier in fat compared to water chestnut per calorie. Milk has a macronutrient ratio of 27:38:35 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Water Chestnut | |
|---|---|---|
| Protein | 27% | 5% |
| Carbohydrates | 38% | 94% |
| Fat | 35% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 3.9 times less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Water chestnut is a great source of dietary fiber and it has more dietary fiber than milk - water chestnut has 3g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Water chestnut and milk contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 136% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Water chestnut has 47.3 times less saturated fat than milk - water chestnut has 0.03g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and water chestnut are low in trans fat - milk has 0.09g of trans fat per 100 grams and water chestnut does not contain significant amounts.
cholesterol
Both milk and water chestnut are low in cholesterol - milk has 8mg of cholesterol per 100 grams and water chestnut does not contain significant amounts.
Vitamins
Vitamin C
Water chestnut has 19 times more Vitamin C than milk - water chestnut has 4mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than water chestnut - milk has 55ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than water chestnut - milk has 49iu of Vitamin D per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and milk contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Water chestnut and milk contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and water chestnut contain significant amounts of riboflavin and pantothenic acid.
| Milk | Water Chestnut | |
|---|---|---|
| Thiamin | 0.039 MG | 0.14 MG |
| Riboflavin | 0.185 MG | 0.2 MG |
| Niacin | 0.092 MG | 1 MG |
| Pantothenic acid | 0.356 MG | 0.479 MG |
| Vitamin B6 | 0.038 MG | 0.328 MG |
| Folate | 5 UG | 16 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 991% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Water chestnut and milk contain similar amounts of iron - water chestnut has 0.06mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Water chestnut is an excellent source of potassium and it has 317% more potassium than milk - water chestnut has 584mg of potassium per 100 grams and milk has 140mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and water chestnut contain small amounts of alpha linoleic acid (ALA).
| Milk | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.01 G |
| Total | 0.008 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both milk and water chestnut contain significant amounts of linoleic acid.
| Milk | Water Chestnut | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.032 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Water Chestnut (Waterchestnuts, chinese, raw) .
Milk 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 milk contain more calories in 100 grams?Milk has 50% less calories than water chestnut - water chestnut has 97 calories in 100g and milk has 50 calories.
Does water chestnut or milk have more carbohydrates?
By weight, milk has 3.9 times fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and milk has 4.8g of carbohydrates.
Does water chestnut or milk contain more calcium?
Milk is a rich source of calcium and it has 990% more calcium than water chestnut - water chestnut has 11mg of calcium in 100 grams and milk has 120mg of calcium.
Does water chestnut or milk contain more potassium?
Water chestnut is a rich source of potassium and it has 320% more potassium than milk - water chestnut has 584mg of potassium in 100 grams and milk has 140mg of potassium.