Chestnut vs. Water Chestnut

Nutrition comparison of Chestnut and Water Chestnut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of chestnut versus water chestnut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in chestnut and water chestnut:

  • Both water chestnut and chestnut are high in dietary fiber and potassium.
  • Chestnut has more folate.
  • Chestnut is an excellent source of Vitamin C.
  • Water chestnut has 55% less sugar than chestnut.
Detailed nutritional comparison of chestnut and water chestnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Chestnut (Nuts, chestnuts, european, roasted) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.


Image of Chestnut src
Image of Water Chestnut src

Calories and Carbs

calories

Chestnut is high in calories and water chestnut has 60% less calories than chestnut - water chestnut has 97 calories per 100 grams and chestnut has 245 calories.

For macronutrient ratios, chestnut is lighter in carbs, heavier in fat and similar to water chestnut for protein. Chestnut has a macronutrient ratio of 5:87:8 and for water chestnut, 6:94:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chestnut Water Chestnut
Protein 5% 6%
Carbohydrates 87% 94%
Fat 8% 1%
Alcohol ~ ~

carbohydrates

Chestnut is high in carbohydrates and water chestnut has 55% less carbohydrates than chestnut - water chestnut has 23.9g of total carbs per 100 grams and chestnut has 53g of carbohydrates.

dietary fiber

Both water chestnut and chestnut are high in dietary fiber. Chestnut has 70% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and chestnut has 5.1g of dietary fiber.

sugar

Water chestnut has 55% less sugar than chestnut - water chestnut has 4.8g of sugar per 100 grams and chestnut has 10.6g of sugar.

Protein

protein

Chestnut has 126% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and chestnut has 3.2g of protein.

Fat

saturated fat

Both water chestnut and chestnut are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and chestnut has 0.41g of saturated fat.

Vitamins

Vitamin C

Chestnut is an excellent source of Vitamin C and it has 550% more Vitamin C than water chestnut - water chestnut has 4mg of Vitamin C per 100 grams and chestnut has 26mg of Vitamin C.

Vitamin A

Chestnut and water chestnut contain similar amounts of Vitamin A - chestnut has 1ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.

Vitamin E

Water chestnut and chestnut contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and chestnut has 0.5mg of Vitamin E.

Vitamin K

Water chestnut and chestnut contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and chestnut has 7.8ug of Vitamin K.

The B Vitamins

Chestnut has more folate. Both chestnut and water chestnut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Chestnut Water Chestnut
Thiamin 0.243 MG 0.14 MG
Riboflavin 0.175 MG 0.2 MG
Niacin 1.342 MG 1 MG
Pantothenic acid 0.554 MG 0.479 MG
Vitamin B6 0.497 MG 0.328 MG
Folate 70 UG 16 UG

Minerals

calcium

Chestnut has 164% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and chestnut has 29mg of calcium.

iron

Chestnut has 14 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and chestnut has 0.91mg of iron.

potassium

Both water chestnut and chestnut are high in potassium. Water chestnut is very similar to water chestnut for potassium - water chestnut has 584mg of potassium per 100 grams and chestnut has 592mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chestnut has more alpha linoleic acid (ALA) than water chestnut per 100 grams.

Chestnut Water Chestnut
alpha linoleic acid 0.093 G 0.01 G
Total 0.093 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, chestnut has more linoleic acid than water chestnut per 100 grams.

Chestnut Water Chestnut
linoleic acid 0.776 G 0.032 G
Total 0.776 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 Chestnut or Water Chestnut .

Note: The specific food items compared are: Chestnut (Nuts, chestnuts, european, roasted) and Water Chestnut (Waterchestnuts, chinese, raw) .

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FAQ

Does water chestnut or chestnut contain more calories in 100 grams?
Chestnut is high in calories and water chestnut has 60% less calories than chestnut - water chestnut has 97 calories in 100g and chestnut has 245 calories.

Does water chestnut or chestnut have more carbohydrates?
By weight, chestnut is high in carbohydrates and water chestnut has 60% fewer carbohydrates than chestnut - water chestnut has 23.9g of carbs for 100g and chestnut has 53g of carbohydrates.

Does water chestnut or chestnut contain more potassium?
Both water chestnut and chestnut are high in potassium. Water chestnut is very similar to water chestnut for potassium - water chestnut has 584mg of potassium in 100 grams and chestnut has 592mg of potassium.