Passion Fruit vs. Water Chestnut
Nutrition comparison of Passion Fruit and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and water chestnut:
- Both passion fruit and water chestnut are high in dietary fiber and potassium.
- Passion fruit has signficantly more iron than water chestnut.
- Passion fruit is an excellent source of Vitamin C.
- Water chestnut has 57% less sugar than passion fruit.
- Water chestnut has more thiamin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Passion fruit and water chestnut contain similar amounts of calories - passion fruit has 97 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, passion fruit is lighter in carbs, heavier in fat and similar to water chestnut for protein. Passion fruit has a macronutrient ratio of 8:86:6 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Water Chestnut | |
|---|---|---|
| Protein | 8% | 5% |
| Carbohydrates | 86% | 94% |
| Fat | 6% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Passion fruit and water chestnut contain similar amounts of carbs - passion fruit has 23.4g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Both passion fruit and water chestnut are high in dietary fiber. Passion fruit has 247% more dietary fiber than water chestnut - passion fruit has 10.4g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Water chestnut has 57% less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Passion fruit and water chestnut contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both passion fruit and water chestnut are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 650% more Vitamin C than water chestnut - passion fruit has 30mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Passion fruit has more Vitamin A than water chestnut - passion fruit has 64ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Passion fruit and water chestnut contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Passion fruit and water chestnut contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin, pantothenic acid and Vitamin B6. Both passion fruit and water chestnut contain significant amounts of riboflavin, niacin and folate.
| Passion Fruit | Water Chestnut | |
|---|---|---|
| Thiamin | ~ | 0.14 MG |
| Riboflavin | 0.13 MG | 0.2 MG |
| Niacin | 1.5 MG | 1 MG |
| Pantothenic acid | ~ | 0.479 MG |
| Vitamin B6 | 0.1 MG | 0.328 MG |
| Folate | 14 UG | 16 UG |
Minerals
calcium
Passion fruit and water chestnut contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Passion fruit has signficantly more iron than water chestnut - passion fruit has 1.6mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both passion fruit and water chestnut are high in potassium. Water chestnut has 68% more potassium than passion fruit - passion fruit has 348mg 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 passion fruit and water chestnut contain small amounts of alpha linoleic acid (ALA).
| Passion Fruit | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.01 G |
| Total | 0.001 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than water chestnut per 100 grams.
| Passion Fruit | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.41 G | 0.032 G |
| Total | 0.41 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: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Passion Fruit g
()
|
Daily Values (%) |
Water Chestnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
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 % |
|
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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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% |
|
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% |
|
UG % | |
| 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 passion fruit or water chestnut contain more calories in 100 grams?Passion fruit and water chestnut contain similar amounts of calories - passion fruit has 97 calories in 100g and water chestnut has 97 calories.
Does passion fruit or water chestnut have more carbohydrates?
By weight, passion fruit and water chestnut contain similar amounts of carbs - passion fruit has 23.4g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does passion fruit or water chestnut contain more potassium?
Both passion fruit and water chestnut are high in potassium. Water chestnut has 70% more potassium than passion fruit - passion fruit has 348mg of potassium in 100 grams and water chestnut has 584mg of potassium.