Russet Potato vs. Water Chestnut
Nutrition comparison of Russet Potato and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
russet potato
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in russet potato and water chestnut:
- Both russet potato and water chestnut are high in potassium.
- Russet potato has 6.7 times less sugar than water chestnut.
- Water chestnut has more riboflavin.
- Water chestnut is a great source of dietary fiber.
USDA sources for nutritional information: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Russet potato and water chestnut contain similar amounts of calories - russet potato has 79 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, russet potato is heavier in protein, lighter in carbs and similar to water chestnut for fat. Russet potato has a macronutrient ratio of 11:89:1 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Russet Potato | Water Chestnut | |
|---|---|---|
| Protein | 11% | 5% |
| Carbohydrates | 89% | 94% |
| Fat | 1% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and water chestnut contain similar amounts of carbs - russet potato has 18.1g 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 131% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Russet potato has 6.7 times less sugar than water chestnut - russet potato has 0.62g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Russet potato and water chestnut contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both russet potato and water chestnut are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato and water chestnut contain similar amounts of Vitamin C - russet potato has 5.7mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Russet potato and water chestnut contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Russet potato and water chestnut contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Russet potato and water chestnut contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more riboflavin. Both russet potato and water chestnut contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Russet Potato | Water Chestnut | |
|---|---|---|
| Thiamin | 0.082 MG | 0.14 MG |
| Riboflavin | 0.033 MG | 0.2 MG |
| Niacin | 1.035 MG | 1 MG |
| Pantothenic acid | 0.301 MG | 0.479 MG |
| Vitamin B6 | 0.345 MG | 0.328 MG |
| Folate | 14 UG | 16 UG |
Minerals
calcium
Russet potato and water chestnut contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Russet potato has 13 times more iron than water chestnut - russet potato has 0.86mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both russet potato and water chestnut are high in potassium. Water chestnut has 40% more potassium than russet potato - russet potato has 417mg 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 russet potato and water chestnut contain small amounts of alpha linoleic acid (ALA).
| Russet Potato | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.01 G |
| Total | 0.01 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both russet potato and water chestnut contain small amounts of linoleic acid.
| Russet Potato | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.032 G | 0.032 G |
| Total | 0.032 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: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Water Chestnut (Waterchestnuts, chinese, raw) .
Russet Potato 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% |
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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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| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| 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% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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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% |
|
MG % | |
| 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 russet potato or water chestnut contain more calories in 100 grams?Russet potato and water chestnut contain similar amounts of calories - russet potato has 79 calories in 100g and water chestnut has 97 calories.
Does russet potato or water chestnut have more carbohydrates?
By weight, russet potato and water chestnut contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does russet potato or water chestnut contain more potassium?
Both russet potato and water chestnut are high in potassium. Water chestnut has 40% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and water chestnut has 584mg of potassium.