Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
water chestnut
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in water chestnut and watercress:
Watercress has signficantly less calories than water chestnut - water chestnut has 97 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, water chestnut is much lighter in protein, much heavier in carbs and lighter in fat compared to watercress per calorie. Water chestnut has a macronutrient ratio of 6:94:1 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Water Chestnut | Watercress | |
---|---|---|
Protein | 6% | 60% |
Carbohydrates | 94% | 34% |
Fat | 1% | 6% |
Alcohol | ~ | ~ |
Watercress has signficantly less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
Water chestnut is a great source of dietary fiber and it has 500% more dietary fiber than watercress - water chestnut has 3g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
Watercress has 23 times less sugar than water chestnut - water chestnut has 4.8g of sugar per 100 grams and watercress has 0.2g of sugar.
Water chestnut and watercress contain similar amounts of protein - water chestnut has 1.4g of protein per 100 grams and watercress has 2.3g of protein.
Both water chestnut and watercress are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Watercress is an excellent source of Vitamin C and it has 975% more Vitamin C than water chestnut - water chestnut has 4mg of Vitamin C per 100 grams and watercress has 43mg of Vitamin C.
Watercress is an excellent source of Vitamin A and it has more Vitamin A than water chestnut - watercress has 160ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Water chestnut and watercress contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and watercress has 1mg of Vitamin E.
Watercress is an excellent source of Vitamin K and it has 832 times more Vitamin K than water chestnut - water chestnut has 0.3ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.
Water chestnut has more niacin and Vitamin B6. Both water chestnut and watercress contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
Water Chestnut | Watercress | |
---|---|---|
Thiamin | 0.14 MG | 0.09 MG |
Riboflavin | 0.2 MG | 0.12 MG |
Niacin | 1 MG | 0.2 MG |
Pantothenic acid | 0.479 MG | 0.31 MG |
Vitamin B6 | 0.328 MG | 0.129 MG |
Folate | 16 UG | 9 UG |
Watercress is an excellent source of calcium and it has 991% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and watercress has 120mg of calcium.
Water chestnut and watercress contain similar amounts of iron - water chestnut has 0.06mg of iron per 100 grams and watercress has 0.2mg of iron.
Both water chestnut and watercress are high in potassium. Water chestnut has 77% more potassium than watercress - water chestnut has 584mg of potassium per 100 grams and watercress has 330mg of potassium.
For omega-3 fatty acids, watercress has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
Water Chestnut | Watercress | |
---|---|---|
alpha linoleic acid | 0.01 G | 0.023 G |
Total | 0.01 G | 0.023 G |
Comparing omega-6 fatty acids, both water chestnut and watercress contain small amounts of linoleic acid.
Water Chestnut | Watercress | |
---|---|---|
linoleic acid | 0.032 G | 0.012 G |
Total | 0.032 G | 0.012 G |
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 Water Chestnut or Watercress .
Note: The specific food items compared are: Water Chestnut (Waterchestnuts, chinese, raw) and Watercress (Watercress, raw) .
Water Chestnut g
()
|
Daily Values (%) |
Watercress 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% |
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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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MG % | |
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5% | magnesium | 5% |
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MG % | |
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 % | |
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% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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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% |
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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% |
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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 % | |
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5% | chromium | 5% |
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UG % | |
MG % |
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5% | copper | 5% |
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MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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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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UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||