Nutmeg vs. Water Chestnut
Nutrition comparison of Nutmeg and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutmeg
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutmeg and water chestnut:
- Both water chestnut and nutmeg are high in dietary fiber and potassium.
- Nutmeg has more thiamin and folate, however, water chestnut contains more riboflavin, pantothenic acid and Vitamin B6.
- Nutmeg is an excellent source of calcium and iron.
USDA sources for nutritional information: Nutmeg (Spices, nutmeg, ground) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutmeg is high in calories and water chestnut has 82% less calories than nutmeg - water chestnut has 97 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, nutmeg is much lighter in carbs, much heavier in fat and similar to water chestnut for protein. Nutmeg has a macronutrient ratio of 3:37:60 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutmeg | Water Chestnut | |
|---|---|---|
| Protein | 3% | 5% |
| Carbohydrates | 37% | 94% |
| Fat | 60% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and water chestnut has 51% less carbohydrates than nutmeg - water chestnut has 23.9g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both water chestnut and nutmeg are high in dietary fiber. Nutmeg has 593% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Water chestnut and nutmeg contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Nutmeg has 317% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and water chestnut has 100% less saturated fat than nutmeg - water chestnut has 0.03g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Water chestnut and nutmeg contain similar amounts of Vitamin C - water chestnut has 4mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Nutmeg and water chestnut contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut has more Vitamin E than nutmeg - water chestnut has 1.2mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Water chestnut and nutmeg contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Nutmeg has more thiamin and folate, however, water chestnut contains more riboflavin, pantothenic acid and Vitamin B6. Both nutmeg and water chestnut contain significant amounts of niacin.
| Nutmeg | Water Chestnut | |
|---|---|---|
| Thiamin | 0.346 MG | 0.14 MG |
| Riboflavin | 0.057 MG | 0.2 MG |
| Niacin | 1.299 MG | 1 MG |
| Pantothenic acid | ~ | 0.479 MG |
| Vitamin B6 | 0.16 MG | 0.328 MG |
| Folate | 76 UG | 16 UG |
Minerals
calcium
Nutmeg is an excellent source of calcium and it has 15 times more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Nutmeg is an excellent source of iron and it has 49 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both water chestnut and nutmeg are high in potassium. Water chestnut has 67% more potassium than nutmeg - water chestnut has 584mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, nutmeg has more linoleic acid than water chestnut per 100 grams.
| Nutmeg | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.35 G | 0.032 G |
| Total | 0.35 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: Nutmeg (Spices, nutmeg, ground) and Water Chestnut (Waterchestnuts, chinese, raw) .
Nutmeg 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 nutmeg contain more calories in 100 grams?Nutmeg is high in calories and water chestnut has 80% less calories than nutmeg - water chestnut has 97 calories in 100g and nutmeg has 525 calories.
Does water chestnut or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and water chestnut has 50% fewer carbohydrates than nutmeg - water chestnut has 23.9g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does water chestnut or nutmeg contain more calcium?
Nutmeg is a rich source of calcium and it has 15 times more calcium than water chestnut - water chestnut has 11mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does water chestnut or nutmeg contain more iron?
Nutmeg is an abundant source of iron and it has 49 times more iron than water chestnut - water chestnut has 0.06mg of iron in 100 grams and nutmeg has 3mg of iron.
Does water chestnut or nutmeg contain more potassium?
Both water chestnut and nutmeg are high in potassium. Water chestnut has 70% more potassium than nutmeg - water chestnut has 584mg of potassium in 100 grams and nutmeg has 350mg of potassium.