Pecan vs. Water Chestnut
Nutrition comparison of Pecan and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and water chestnut:
- Both water chestnut and pecan are high in dietary fiber and potassium.
- Pecan has more thiamin.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of calcium.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and water chestnut has 86% less calories than pecan - water chestnut has 97 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, pecan is much lighter in carbs, much heavier in fat and similar to water chestnut for protein. Pecan has a macronutrient ratio of 5:8:88 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Water Chestnut | |
|---|---|---|
| Protein | 5% | 5% |
| Carbohydrates | 8% | 94% |
| Fat | 88% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan has 42% less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both water chestnut and pecan are high in dietary fiber. Pecan has 220% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Water chestnut and pecan contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Pecan is a great source of protein and it has 555% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and water chestnut has 100% less saturated fat than pecan - water chestnut has 0.03g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Water chestnut has 264% more Vitamin C than pecan - water chestnut has 4mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Pecan and water chestnut contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and pecan contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Water chestnut and pecan contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin. Both pecan and water chestnut contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pecan | Water Chestnut | |
|---|---|---|
| Thiamin | 0.66 MG | 0.14 MG |
| Riboflavin | 0.13 MG | 0.2 MG |
| Niacin | 1.167 MG | 1 MG |
| Pantothenic acid | 0.863 MG | 0.479 MG |
| Vitamin B6 | 0.21 MG | 0.328 MG |
| Folate | 22 UG | 16 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 536% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Pecan is a great source of iron and it has 41 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both water chestnut and pecan are high in potassium. Water chestnut has 42% more potassium than pecan - water chestnut has 584mg of potassium per 100 grams and pecan has 410mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Pecan | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.01 G |
| Total | 0.986 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than water chestnut per 100 grams.
| Pecan | Water Chestnut | |
|---|---|---|
| other omega 6 | 0.069 G | ~ |
| linoleic acid | 20.628 G | 0.032 G |
| Total | 20.697 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: Pecan (Nuts, pecans) and Water Chestnut (Waterchestnuts, chinese, raw) .
Pecan 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 % |
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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 % |
|
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 pecan contain more calories in 100 grams?Pecan is high in calories and water chestnut has 90% less calories than pecan - water chestnut has 97 calories in 100g and pecan has 691 calories.
Does water chestnut or pecan have more carbohydrates?
By weight, pecan has 40% fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and pecan has 13.9g of carbohydrates.
Does water chestnut or pecan contain more calcium?
Pecan is a rich source of calcium and it has 540% more calcium than water chestnut - water chestnut has 11mg of calcium in 100 grams and pecan has 70mg of calcium.
Does water chestnut or pecan contain more potassium?
Both water chestnut and pecan are high in potassium. Water chestnut has 40% more potassium than pecan - water chestnut has 584mg of potassium in 100 grams and pecan has 410mg of potassium.