Sesame Seeds vs. Water Chestnut
Nutrition comparison of Sesame Seeds and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and water chestnut:
- Both water chestnut and sesame seeds are high in dietary fiber and potassium.
- Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, water chestnut contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and water chestnut has 83% less calories than sesame seed - water chestnut has 97 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to water chestnut per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Water Chestnut | |
|---|---|---|
| Protein | 11% | 5% |
| Carbohydrates | 17% | 94% |
| Fat | 72% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Water chestnut and sesame seeds contain similar amounts of carbs - water chestnut has 23.9g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both water chestnut and sesame seeds are high in dietary fiber. Sesame seed has 367% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than water chestnut - water chestnut has 4.8g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 11 times more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and water chestnut has 100% less saturated fat than sesame seed - water chestnut has 0.03g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Water chestnut has more Vitamin C than sesame seed - water chestnut has 4mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and water chestnut contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut has more Vitamin E than sesame seed - water chestnut has 1.2mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Water chestnut and sesame seeds contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, water chestnut contains more pantothenic acid. Both sesame seeds and water chestnut contain significant amounts of riboflavin.
| Sesame Seeds | Water Chestnut | |
|---|---|---|
| Thiamin | 0.803 MG | 0.14 MG |
| Riboflavin | 0.251 MG | 0.2 MG |
| Niacin | 4.581 MG | 1 MG |
| Pantothenic acid | 0.051 MG | 0.479 MG |
| Vitamin B6 | 0.802 MG | 0.328 MG |
| Folate | 98 UG | 16 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 88 times more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 245 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both water chestnut and sesame seeds are high in potassium. Water chestnut has 23% more potassium than sesame seed - water chestnut has 584mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Sesame Seeds | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.01 G |
| Total | 0.363 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than water chestnut per 100 grams.
| Sesame Seeds | Water Chestnut | |
|---|---|---|
| linoleic acid | 20.654 G | 0.032 G |
| Total | 20.654 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: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Water Chestnut (Waterchestnuts, chinese, raw) .
Sesame Seeds 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% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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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UG % | |
| 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 % | |
| MG % |
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5% | chlorine | 5% |
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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% |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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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 water chestnut or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and water chestnut has 80% less calories than sesame seed - water chestnut has 97 calories in 100g and sesame seed has 565 calories.
Does water chestnut or sesame seeds have more carbohydrates?
By weight, water chestnut and sesame seeds contain similar amounts of carbs - water chestnut has 23.9g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does water chestnut or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 88 times more calcium than water chestnut - water chestnut has 11mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does water chestnut or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 245 times more iron than water chestnut - water chestnut has 0.06mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does water chestnut or sesame seeds contain more potassium?
Both water chestnut and sesame seeds are high in potassium. Water chestnut has 20% more potassium than sesame seed - water chestnut has 584mg of potassium in 100 grams and sesame seed has 475mg of potassium.