Watermelon vs. Water Chestnut
Nutrition comparison of Watermelon and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and water chestnut:
- Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Water chestnut is a great source of dietary fiber.
- Water chestnut is an excellent source of potassium.
- Watermelon has 68% less carbohydrates than water chestnut.
- Watermelon has 69% less calories than water chestnut.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 69% less calories than water chestnut - watermelon has 30 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, watermelon is lighter in carbs and similar to water chestnut for protein and fat. Watermelon has a macronutrient ratio of 7:90:4 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Water Chestnut | |
|---|---|---|
| Protein | 7% | 5% |
| Carbohydrates | 90% | 94% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 68% less carbohydrates than water chestnut - watermelon has 7.6g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Water chestnut is a great source of dietary fiber and it has 650% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Watermelon and water chestnut contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Watermelon and water chestnut contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both watermelon and water chestnut are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Watermelon has 103% more Vitamin C than water chestnut - watermelon has 8.1mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than water chestnut - watermelon has 28ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Watermelon and water chestnut contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Watermelon and water chestnut contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Watermelon | Water Chestnut | |
|---|---|---|
| Thiamin | 0.033 MG | 0.14 MG |
| Riboflavin | 0.021 MG | 0.2 MG |
| Niacin | 0.178 MG | 1 MG |
| Pantothenic acid | 0.221 MG | 0.479 MG |
| Vitamin B6 | 0.045 MG | 0.328 MG |
| Folate | 3 UG | 16 UG |
Minerals
calcium
Watermelon and water chestnut contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Watermelon and water chestnut contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Water chestnut is an excellent source of potassium and it has 421% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and water chestnut contain small amounts of linoleic acid.
| Watermelon | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.05 G | 0.032 G |
| Total | 0.05 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: Watermelon (Watermelon, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Watermelon g
()
|
Daily Values (%) |
Water Chestnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 watermelon or water chestnut contain more calories in 100 grams?Watermelon has 70% less calories than water chestnut - watermelon has 30 calories in 100g and water chestnut has 97 calories.
Does watermelon or water chestnut have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than water chestnut - watermelon has 7.6g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does watermelon or water chestnut contain more potassium?
Water chestnut is a rich source of potassium and it has 420% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and water chestnut has 584mg of potassium.