Water Chestnut vs. Yellow Corn
Nutrition comparison of Water Chestnut and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
water chestnut
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in water chestnut and yellow corn:
- Both yellow corn and water chestnut are high in dietary fiber and potassium.
- Water chestnut has more riboflavin and Vitamin B6.
USDA sources for nutritional information: Water Chestnut (Waterchestnuts, chinese, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yellow corn and water chestnut contain similar amounts of calories - yellow corn has 96 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, water chestnut is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Water chestnut has a macronutrient ratio of 5:94:1 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Water Chestnut | Yellow Corn | |
|---|---|---|
| Protein | 5% | 12% |
| Carbohydrates | 94% | 76% |
| Fat | 1% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and water chestnut contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Both yellow corn and water chestnut are high in dietary fiber. Water chestnut has 25% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Yellow corn and water chestnut contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Yellow corn has 144% more protein than water chestnut - yellow corn has 3.4g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both yellow corn and water chestnut are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Yellow corn and water chestnut contain similar amounts of Vitamin C - yellow corn has 5.5mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than water chestnut - yellow corn has 13ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Yellow corn and water chestnut contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Yellow corn and water chestnut contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more riboflavin and Vitamin B6. Both water chestnut and yellow corn contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Water Chestnut | Yellow Corn | |
|---|---|---|
| Thiamin | 0.14 MG | 0.093 MG |
| Riboflavin | 0.2 MG | 0.057 MG |
| Niacin | 1 MG | 1.683 MG |
| Pantothenic acid | 0.479 MG | 0.792 MG |
| Vitamin B6 | 0.328 MG | 0.139 MG |
| Folate | 16 UG | 23 UG |
Minerals
calcium
Water chestnut has 267% more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Yellow corn and water chestnut contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both yellow corn and water chestnut are high in potassium. Water chestnut has 168% more potassium than yellow corn - yellow corn has 218mg 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 water chestnut and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Water Chestnut | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.018 G |
| Total | 0.01 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than water chestnut per 100 grams.
| Water Chestnut | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.032 G | 0.586 G |
| Total | 0.032 G | 0.586 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: Water Chestnut (Waterchestnuts, chinese, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Water Chestnut g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 | 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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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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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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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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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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5% | iodine | 5% |
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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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| UG % |
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5% | selenium | 5% |
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UG % | |
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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 yellow corn or water chestnut contain more calories in 100 grams?Yellow corn and water chestnut contain similar amounts of calories - yellow corn has 96 calories in 100g and water chestnut has 97 calories.
Does yellow corn or water chestnut have more carbohydrates?
By weight, yellow corn and water chestnut contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does yellow corn or water chestnut contain more potassium?
Both yellow corn and water chestnut are high in potassium. Water chestnut has 170% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and water chestnut has 584mg of potassium.