Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
spinach
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in spinach and water chestnut:
Spinach has signficantly less calories than water chestnut - spinach has 23 calories per 100 grams and water chestnut has 97 calories.
Spinach | Water Chestnut | |
---|---|---|
Protein | 40% | 5% |
Carbohydrates | 49% | 94% |
Fat | 10% | 1% |
Alcohol | ~ | ~ |
Spinach has 5.6 times less carbohydrates than water chestnut - spinach has 3.6g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
Both spinach and water chestnut are high in dietary fiber. Water chestnut has 36% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
Spinach has 10.4 times less sugar than water chestnut - spinach has 0.42g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Spinach and water chestnut contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and water chestnut has 1.4g of protein.
Both spinach and water chestnut are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Spinach is an excellent source of Vitamin C and it has 603% more Vitamin C than water chestnut - spinach has 28.1mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Spinach is an excellent source of Vitamin A and it has more Vitamin A than water chestnut - spinach has 469ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Spinach and water chestnut contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Spinach is an excellent source of Vitamin K and it has 1608 times more Vitamin K than water chestnut - spinach has 482.9ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
Water chestnut has more pantothenic acid, however, spinach contains more folate. Both spinach and water chestnut contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
Spinach | Water Chestnut | |
---|---|---|
Thiamin | 0.078 MG | 0.14 MG |
Riboflavin | 0.189 MG | 0.2 MG |
Niacin | 0.724 MG | 1 MG |
Pantothenic acid | 0.065 MG | 0.479 MG |
Vitamin B6 | 0.195 MG | 0.328 MG |
Folate | 194 UG | 16 UG |
Spinach is an excellent source of calcium and it has 800% more calcium than water chestnut - spinach has 99mg of calcium per 100 grams and water chestnut has 11mg of calcium.
Spinach is a great source of iron and it has 44 times more iron than water chestnut - spinach has 2.7mg of iron per 100 grams and water chestnut has 0.06mg of iron.
Both spinach and water chestnut are high in potassium. Spinach is very similar to spinach for potassium - spinach has 558mg of potassium per 100 grams and water chestnut has 584mg of potassium.
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
Spinach | Water Chestnut | |
---|---|---|
alpha linoleic acid | 0.138 G | 0.01 G |
Total | 0.138 G | 0.01 G |
Comparing omega-6 fatty acids, both spinach and water chestnut contain small amounts of linoleic acid.
Spinach | Water Chestnut | |
---|---|---|
linoleic acid | 0.026 G | 0.032 G |
Total | 0.026 G | 0.032 G |
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: Spinach (Spinach, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Spinach 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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
|
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 % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||