Papaya vs. Water Chestnut
Nutrition comparison of Papaya and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and water chestnut:
- Papaya has 55% less carbohydrates than water chestnut.
- Papaya has 56% less calories than water chestnut.
- Papaya is an excellent source of Vitamin C.
- Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, papaya contains more folate.
- Water chestnut is a great source of dietary fiber.
- Water chestnut is an excellent source of potassium.
USDA sources for nutritional information: Papaya (Papayas, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya has 56% less calories than water chestnut - papaya has 43 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, papaya is lighter in carbs, heavier in fat and similar to water chestnut for protein. Papaya has a macronutrient ratio of 4:90:6 and for water chestnut, 6:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Water Chestnut | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 90% | 94% |
| Fat | 6% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya has 55% less carbohydrates than water chestnut - papaya has 10.8g 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 papaya - papaya has 1.7g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Papaya and water chestnut contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Papaya and water chestnut contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both papaya and water chestnut are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 14 times more Vitamin C than water chestnut - papaya has 60.9mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Papaya has more Vitamin A than water chestnut - papaya has 47ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Papaya and water chestnut contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Papaya and water chestnut contain similar amounts of Vitamin K - papaya has 2.6ug 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 and Vitamin B6, however, papaya contains more folate.
| Papaya | Water Chestnut | |
|---|---|---|
| Thiamin | 0.023 MG | 0.14 MG |
| Riboflavin | 0.027 MG | 0.2 MG |
| Niacin | 0.357 MG | 1 MG |
| Pantothenic acid | 0.191 MG | 0.479 MG |
| Vitamin B6 | 0.038 MG | 0.328 MG |
| Folate | 37 UG | 16 UG |
Minerals
calcium
Papaya has 82% more calcium than water chestnut - papaya has 20mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Papaya and water chestnut contain similar amounts of iron - papaya has 0.25mg 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 221% more potassium than papaya - papaya has 182mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Papaya | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.01 G |
| Total | 0.047 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both papaya and water chestnut contain small amounts of linoleic acid.
| Papaya | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.011 G | 0.032 G |
| Total | 0.011 G | 0.032 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Papaya or Water Chestnut .
Note: The specific food items compared are: Papaya (Papayas, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Papaya g
()
|
Daily Values (%) |
Water Chestnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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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% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does papaya or water chestnut contain more calories in 100 grams?Papaya has 60% less calories than water chestnut - papaya has 43 calories in 100g and water chestnut has 97 calories.
Does papaya or water chestnut have more carbohydrates?
By weight, papaya has 60% fewer carbohydrates than water chestnut - papaya has 10.8g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does papaya or water chestnut contain more potassium?
Water chestnut is a rich source of potassium and it has 220% more potassium than papaya - papaya has 182mg of potassium in 100 grams and water chestnut has 584mg of potassium.