Spinach vs. Water Chestnut
Nutrition comparison of Spinach and Water Chestnut
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:
- Both spinach and water chestnut are high in dietary fiber and potassium.
- Spinach has 10.4 times less sugar than water chestnut.
- Spinach has 5.6 times less carbohydrates than water chestnut.
- Spinach has signficantly less calories than water chestnut.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Water chestnut has more pantothenic acid, however, spinach contains more folate.
USDA sources for nutritional information: Spinach (Spinach, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has signficantly less calories than water chestnut - spinach has 23 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, spinach is much heavier in protein, much lighter in carbs and heavier in fat compared to water chestnut per calorie. Spinach has a macronutrient ratio of 39:49:12 and for water chestnut, 6:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Spinach | Water Chestnut | |
|---|---|---|
| Protein | 39% | 6% |
| Carbohydrates | 49% | 94% |
| Fat | 12% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
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 Spinach or Water Chestnut .
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 % |
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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 % |
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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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 spinach or water chestnut contain more calories in 100 grams?Spinach has signficantly less calories than water chestnut - spinach has 23 calories in 100g and water chestnut has 97 calories.
Is spinach or water chestnut better for protein?
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.
Does spinach or water chestnut have more carbohydrates?
By weight, spinach has 5.6 times fewer carbohydrates than water chestnut - spinach has 3.6g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does spinach or water chestnut contain more calcium?
Spinach is a rich source of calcium and it has 800% more calcium than water chestnut - spinach has 99mg of calcium in 100 grams and water chestnut has 11mg of calcium.
Does spinach or water chestnut contain more potassium?
Both spinach and water chestnut are high in potassium. Spinach is very similar to spinach for potassium - spinach has 558mg of potassium in 100 grams and water chestnut has 584mg of potassium.