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.
Detailed nutritional comparison of fries 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: Fries (Fast foods, potato, french fried in vegetable oil) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.


Image of Fries src
Image of Water Chestnut src

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, 6:94:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fries Water Chestnut
Protein 4% 6%
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 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 Fries or Water Chestnut .

Note: The specific food items compared are: Fries (Fast foods, potato, french fried in vegetable oil) and Water Chestnut (Waterchestnuts, chinese, raw) .

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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.