Nectarine vs. Water Chestnut
Nutrition comparison of Nectarine and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and water chestnut:
- Both nectarine and water chestnut are high in potassium.
- Nectarine has 55% less calories than water chestnut.
- Nectarine has 56% less carbohydrates than water chestnut.
- Water chestnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Water chestnut is a great source of dietary fiber.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine has 55% less calories than water chestnut - nectarine has 44 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, nectarine is heavier in protein, lighter in carbs and heavier in fat compared to water chestnut per calorie. Nectarine has a macronutrient ratio of 9:85:6 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Water Chestnut | |
|---|---|---|
| Protein | 9% | 5% |
| Carbohydrates | 85% | 94% |
| Fat | 6% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine has 56% less carbohydrates than water chestnut - nectarine has 10.6g 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 76% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Nectarine and water chestnut contain similar amounts of sugar - nectarine has 7.9g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Nectarine and water chestnut contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both nectarine and water chestnut are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Nectarine and water chestnut contain similar amounts of Vitamin C - nectarine has 5.4mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Nectarine has more Vitamin A than water chestnut - nectarine has 17ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Nectarine and water chestnut contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Nectarine and water chestnut contain similar amounts of Vitamin K - nectarine has 2.2ug 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, Vitamin B6 and folate. Both nectarine and water chestnut contain significant amounts of niacin.
| Nectarine | Water Chestnut | |
|---|---|---|
| Thiamin | 0.034 MG | 0.14 MG |
| Riboflavin | 0.027 MG | 0.2 MG |
| Niacin | 1.125 MG | 1 MG |
| Pantothenic acid | 0.185 MG | 0.479 MG |
| Vitamin B6 | 0.025 MG | 0.328 MG |
| Folate | 5 UG | 16 UG |
Minerals
calcium
Nectarine and water chestnut contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Nectarine and water chestnut contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both nectarine and water chestnut are high in potassium. Water chestnut has 191% more potassium than nectarine - nectarine has 201mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both nectarine and water chestnut contain small amounts of alpha linoleic acid (ALA).
| Nectarine | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.01 G |
| Total | 0.002 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than water chestnut per 100 grams.
| Nectarine | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.111 G | 0.032 G |
| Total | 0.111 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: Nectarine (Nectarines, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Nectarine 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 nectarine or water chestnut contain more calories in 100 grams?Nectarine has 60% less calories than water chestnut - nectarine has 44 calories in 100g and water chestnut has 97 calories.
Does nectarine or water chestnut have more carbohydrates?
By weight, nectarine has 60% fewer carbohydrates than water chestnut - nectarine has 10.6g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does nectarine or water chestnut contain more potassium?
Both nectarine and water chestnut are high in potassium. Water chestnut has 190% more potassium than nectarine - nectarine has 201mg of potassium in 100 grams and water chestnut has 584mg of potassium.