Mushroom vs. Water Chestnut
Nutrition comparison of Mushroom and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and water chestnut:
- Both water chestnut and mushroom are high in potassium.
- Mushroom has 6.3 times less carbohydrates than water chestnut.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, water chestnut contains more Vitamin B6.
- Mushroom has signficantly less calories than water chestnut.
- Water chestnut is a great source of dietary fiber.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mushroom has signficantly less calories than water chestnut - water chestnut has 97 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is much heavier in protein, much lighter in carbs and heavier in fat compared to water chestnut per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Water Chestnut | |
|---|---|---|
| Protein | 44% | 5% |
| Carbohydrates | 47% | 94% |
| Fat | 9% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has 6.3 times less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Water chestnut is a great source of dietary fiber and it has 200% more dietary fiber than mushroom - water chestnut has 3g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Water chestnut and mushroom contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Mushroom has 121% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both water chestnut and mushroom are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Water chestnut and mushroom contain similar amounts of Vitamin C - water chestnut has 4mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin D
Mushroom has more Vitamin D than water chestnut - mushroom has 7iu of Vitamin D per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and mushroom contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Water chestnut and mushroom contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, water chestnut contains more Vitamin B6. Both mushroom and water chestnut contain significant amounts of thiamin and folate.
| Mushroom | Water Chestnut | |
|---|---|---|
| Thiamin | 0.081 MG | 0.14 MG |
| Riboflavin | 0.402 MG | 0.2 MG |
| Niacin | 3.607 MG | 1 MG |
| Pantothenic acid | 1.497 MG | 0.479 MG |
| Vitamin B6 | 0.104 MG | 0.328 MG |
| Folate | 17 UG | 16 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Water chestnut has 267% more calcium than mushroom - water chestnut has 11mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Mushroom has 733% more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both water chestnut and mushroom are high in potassium. Water chestnut has 84% more potassium than mushroom - water chestnut has 584mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than water chestnut per 100 grams.
| Mushroom | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.16 G | 0.032 G |
| Total | 0.16 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: Mushroom (Mushrooms, white, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Mushroom 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 mushroom contain more calories in 100 grams?Mushroom has signficantly less calories than water chestnut - water chestnut has 97 calories in 100g and mushroom has 22 calories.
Is water chestnut or mushroom better for protein?
Mushroom has 120% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and mushroom has 3.1g of protein.
Does water chestnut or mushroom have more carbohydrates?
By weight, mushroom has 6.3 times fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does water chestnut or mushroom contain more potassium?
Both water chestnut and mushroom are high in potassium. Water chestnut has 80% more potassium than mushroom - water chestnut has 584mg of potassium in 100 grams and mushroom has 318mg of potassium.