Fries vs. Water Chestnut
Nutrition comparison of Fries and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and water chestnut:
- Both water chestnut and fries are high in dietary fiber and potassium.
- Fry has 15 times less sugar than water chestnut.
- Water chestnut has 88.8 times less saturated fat than fry.
- Water chestnut has more riboflavin, however, fry contains more niacin.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fry is high in calories and water chestnut has 69% less calories than fry - water chestnut has 97 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, fries is much lighter in carbs, much heavier in fat and similar to water chestnut for protein. Fries has a macronutrient ratio of 4:53:43 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Water Chestnut | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 53% | 94% |
| Fat | 43% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and water chestnut has 42% less carbohydrates than fry - water chestnut has 23.9g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both water chestnut and fries are high in dietary fiber. Fry has 27% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Fry has 15 times less sugar than water chestnut - water chestnut has 4.8g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Fry has 145% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Water chestnut has 88.8 times less saturated fat than fry - water chestnut has 0.03g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and water chestnut are low in trans fat - fry has 0.06g of trans fat per 100 grams and water chestnut does not contain significant amounts.
Vitamins
Vitamin C
Water chestnut and fries contain similar amounts of Vitamin C - water chestnut has 4mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin E
Water chestnut and fries contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Water chestnut and fries contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Water chestnut has more riboflavin, however, fry contains more niacin. Both fries and water chestnut contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Fries | Water Chestnut | |
|---|---|---|
| Thiamin | 0.17 MG | 0.14 MG |
| Riboflavin | 0.039 MG | 0.2 MG |
| Niacin | 3.004 MG | 1 MG |
| Pantothenic acid | 0.58 MG | 0.479 MG |
| Vitamin B6 | 0.372 MG | 0.328 MG |
| Folate | 30 UG | 16 UG |
Minerals
calcium
Water chestnut and fries contain similar amounts of calcium - water chestnut has 11mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Fry has 12 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both water chestnut and fries are high in potassium. Water chestnut is very similar to fry for potassium - water chestnut has 584mg of potassium per 100 grams and fry has 579mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Fries | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.01 G |
| Total | 0.436 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than water chestnut per 100 grams.
| Fries | Water Chestnut | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.032 G |
| Total | 4.977 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: Fries (Fast foods, potato, french fried in vegetable oil) and Water Chestnut (Waterchestnuts, chinese, raw) .
Fries 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 % |
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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 water chestnut or fries contain more calories in 100 grams?Fry is high in calories and water chestnut has 70% less calories than fry - water chestnut has 97 calories in 100g and fry has 312 calories.
Does water chestnut or fries have more carbohydrates?
By weight, fry is high in carbohydrates and water chestnut has 40% fewer carbohydrates than fry - water chestnut has 23.9g of carbs for 100g and fry has 41.4g of carbohydrates.
Does water chestnut or fries contain more potassium?
Both water chestnut and fries are high in potassium. Water chestnut is very similar to fry for potassium - water chestnut has 584mg of potassium in 100 grams and fry has 579mg of potassium.