Pistachio vs. Water Chestnut
Nutrition comparison of Pistachio and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and water chestnut:
- Both water chestnut and pistachio are high in dietary fiber and potassium.
- Pistachio has more thiamin, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and water chestnut has 83% less calories than pistachio - water chestnut has 97 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is heavier in protein, much lighter in carbs and much heavier in fat compared to water chestnut per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for water chestnut, 6:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Water Chestnut | |
|---|---|---|
| Protein | 14% | 6% |
| Carbohydrates | 19% | 94% |
| Fat | 68% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Water chestnut and pistachio contain similar amounts of carbs - water chestnut has 23.9g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both water chestnut and pistachio are high in dietary fiber. Pistachio has 243% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Water chestnut and pistachio contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 14 times more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and water chestnut has 100% less saturated fat than pistachio - water chestnut has 0.03g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Water chestnut and pistachio contain similar amounts of Vitamin C - water chestnut has 4mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than water chestnut - pistachio has 13ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and pistachio contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Water chestnut and pistachio contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, Vitamin B6 and folate. Both pistachio and water chestnut contain significant amounts of riboflavin, niacin and pantothenic acid.
| Pistachio | Water Chestnut | |
|---|---|---|
| Thiamin | 0.695 MG | 0.14 MG |
| Riboflavin | 0.234 MG | 0.2 MG |
| Niacin | 1.373 MG | 1 MG |
| Pantothenic acid | 0.513 MG | 0.479 MG |
| Vitamin B6 | 1.122 MG | 0.328 MG |
| Folate | 51 UG | 16 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 873% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 66 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both water chestnut and pistachio are high in potassium. Pistachio has 72% more potassium than water chestnut - water chestnut has 584mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Pistachio | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.01 G |
| Total | 0.212 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than water chestnut per 100 grams.
| Pistachio | Water Chestnut | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.032 G |
| Total | 13.13 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 Pistachio or Water Chestnut .
Note: The specific food items compared are: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Water Chestnut (Waterchestnuts, chinese, raw) .
Pistachio g
()
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Daily Values (%) |
Water Chestnut g
()
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does water chestnut or pistachio contain more calories in 100 grams?Pistachio is high in calories and water chestnut has 80% less calories than pistachio - water chestnut has 97 calories in 100g and pistachio has 572 calories.
Does water chestnut or pistachio have more carbohydrates?
By weight, water chestnut and pistachio contain similar amounts of carbs - water chestnut has 23.9g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does water chestnut or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 870% more calcium than water chestnut - water chestnut has 11mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does water chestnut or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 66 times more iron than water chestnut - water chestnut has 0.06mg of iron in 100 grams and pistachio has 4mg of iron.
Does water chestnut or pistachio contain more potassium?
Both water chestnut and pistachio are high in potassium. Pistachio has 70% more potassium than water chestnut - water chestnut has 584mg of potassium in 100 grams and pistachio has 1007mg of potassium.