Peanuts vs. Water Chestnut
Nutrition comparison of Peanuts and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and water chestnut:
- Both water chestnut and peanuts are high in dietary fiber and potassium.
- Peanut has more niacin and folate.
- Peanut has signficantly more iron than water chestnut.
- Peanut is a great source of calcium.
- Peanut is an excellent source of protein.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and water chestnut has 83% less calories than peanut - water chestnut has 97 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, much lighter in carbs and much heavier in fat compared to water chestnut per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Water Chestnut | |
|---|---|---|
| Protein | 16% | 5% |
| Carbohydrates | 14% | 94% |
| Fat | 71% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Water chestnut and peanuts contain similar amounts of carbs - water chestnut has 23.9g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both water chestnut and peanuts are high in dietary fiber. Peanut has 180% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Water chestnut and peanuts contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 16 times more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and water chestnut has 100% less saturated fat than peanut - water chestnut has 0.03g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and water chestnut are low in trans fat - peanut has 0.03g of trans fat per 100 grams and water chestnut does not contain significant amounts.
Vitamins
Vitamin C
Water chestnut has more Vitamin C than peanut - water chestnut has 4mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 311% more Vitamin E than water chestnut - water chestnut has 1.2mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Water chestnut and peanuts contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more niacin and folate. Both peanuts and water chestnut contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Peanuts | Water Chestnut | |
|---|---|---|
| Thiamin | 0.152 MG | 0.14 MG |
| Riboflavin | 0.197 MG | 0.2 MG |
| Niacin | 14.355 MG | 1 MG |
| Pantothenic acid | 1.011 MG | 0.479 MG |
| Vitamin B6 | 0.466 MG | 0.328 MG |
| Folate | 97 UG | 16 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 427% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has signficantly more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both water chestnut and peanuts are high in potassium. Peanut has a little more potassium (9%) than water chestnut by weight - water chestnut has 584mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Peanuts | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.01 G |
| Total | 0.026 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than water chestnut per 100 grams.
| Peanuts | Water Chestnut | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.032 G |
| Total | 9.719 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Water Chestnut (Waterchestnuts, chinese, raw) .
Peanuts 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 % |
|
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 % |
|
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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 peanuts contain more calories in 100 grams?Peanut is high in calories and water chestnut has 80% less calories than peanut - water chestnut has 97 calories in 100g and peanut has 587 calories.
Does water chestnut or peanuts have more carbohydrates?
By weight, water chestnut and peanuts contain similar amounts of carbs - water chestnut has 23.9g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does water chestnut or peanuts contain more potassium?
Both water chestnut and peanuts are high in potassium. Peanut has a little more potassium ( 10%) than water chestnut by weight - water chestnut has 584mg of potassium in 100 grams and peanut has 634mg of potassium.