Olives vs. Water Chestnut
Nutrition comparison of Olives and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and water chestnut:
- Olive has 75% less carbohydrates than water chestnut.
- Olive is an excellent source of calcium and iron.
- Water chestnut has 86.6 times less saturated fat than olive.
- Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Water chestnut is a great source of dietary fiber.
- Water chestnut is an excellent source of potassium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olives and water chestnut contain similar amounts of calories - olive has 116 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, olives is much lighter in carbs, much heavier in fat and similar to water chestnut for protein. Olives has a macronutrient ratio of 3:19:78 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Water Chestnut | |
|---|---|---|
| Protein | 3% | 5% |
| Carbohydrates | 19% | 94% |
| Fat | 78% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 75% less carbohydrates than water chestnut - olive has 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 88% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Olive has less sugar than water chestnut - water chestnut has 4.8g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and water chestnut contain similar amounts of protein - olive has 0.84g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Water chestnut has 86.6 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Water chestnut has 344% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than water chestnut - olive has 17ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Olives and water chestnut contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Olives and water chestnut contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Water Chestnut | |
|---|---|---|
| Thiamin | 0.003 MG | 0.14 MG |
| Riboflavin | ~ | 0.2 MG |
| Niacin | 0.037 MG | 1 MG |
| Pantothenic acid | 0.015 MG | 0.479 MG |
| Vitamin B6 | 0.009 MG | 0.328 MG |
| Folate | ~ | 16 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 700% more calcium than water chestnut - olive has 88mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Olive is an excellent source of iron and it has 103 times more iron than water chestnut - olive has 6.3mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Water chestnut is an excellent source of potassium and it has 72 times more potassium than olive - olive has 8mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than water chestnut per 100 grams.
| Olives | Water Chestnut | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.032 G |
| Total | 0.684 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: Olives (Olives, ripe, canned (small-extra large)) and Water Chestnut (Waterchestnuts, chinese, raw) .
Olives g
()
|
Daily Values (%) |
Water Chestnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 olives or water chestnut contain more calories in 100 grams?Olives and water chestnut contain similar amounts of calories - olive has 116 calories in 100g and water chestnut has 97 calories.
Does olives or water chestnut have more carbohydrates?
By weight, olive has 80% fewer carbohydrates than water chestnut - olive has 6g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does olives or water chestnut contain more calcium?
Olive is a rich source of calcium and it has 700% more calcium than water chestnut - olive has 88mg of calcium in 100 grams and water chestnut has 11mg of calcium.
Does olives or water chestnut contain more iron?
Olive is an abundant source of iron and it has 103 times more iron than water chestnut - olive has 6.3mg of iron in 100 grams and water chestnut has 0.06mg of iron.
Does olives or water chestnut contain more potassium?
Water chestnut is a rich source of potassium and it has 72 times more potassium than olive - olive has 8mg of potassium in 100 grams and water chestnut has 584mg of potassium.