Jackfruit vs. Water Chestnut

Nutrition comparison of Jackfruit and Water Chestnut


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

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

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

  • Both water chestnut and jackfruit are high in potassium.
  • Jackfruit is a great source of Vitamin C.
  • Water chestnut has more riboflavin.
  • Water chestnut has signficantly less sugar than jackfruit.
  • Water chestnut is a great source of dietary fiber.
Detailed nutritional comparison of jackfruit 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: Jackfruit (Jackfruit, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.


Image of Jackfruit src
Image of Water Chestnut src

Calories and Carbs

calories

Water chestnut and jackfruit contain similar amounts of calories - water chestnut has 97 calories per 100 grams and jackfruit has 95 calories.

For macronutrient ratios, jackfruit is lighter in carbs, heavier in fat and similar to water chestnut for protein. Jackfruit has a macronutrient ratio of 6:88:6 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Jackfruit Water Chestnut
Protein 6% 5%
Carbohydrates 88% 94%
Fat 6% 1%
Alcohol ~ ~

carbohydrates

Water chestnut and jackfruit contain similar amounts of carbs - water chestnut has 23.9g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.

dietary fiber

Water chestnut is a great source of dietary fiber and it has 100% more dietary fiber than jackfruit - water chestnut has 3g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.

sugar

Water chestnut has signficantly less sugar than jackfruit - water chestnut has 4.8g of sugar per 100 grams and jackfruit has 19.1g of sugar.

Protein

protein

Water chestnut and jackfruit contain similar amounts of protein - water chestnut has 1.4g of protein per 100 grams and jackfruit has 1.7g of protein.

Fat

saturated fat

Both water chestnut and jackfruit are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.

Vitamins

Vitamin C

Jackfruit is a great source of Vitamin C and it has 243% more Vitamin C than water chestnut - water chestnut has 4mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.

Vitamin A

Jackfruit and water chestnut contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.

Vitamin E

Water chestnut and jackfruit contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.

Vitamin K

Water chestnut and jackfruit contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.

The B Vitamins

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

Jackfruit Water Chestnut
Thiamin 0.105 MG 0.14 MG
Riboflavin 0.055 MG 0.2 MG
Niacin 0.92 MG 1 MG
Pantothenic acid 0.235 MG 0.479 MG
Vitamin B6 0.329 MG 0.328 MG
Folate 24 UG 16 UG

Minerals

calcium

Jackfruit has 118% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and jackfruit has 24mg of calcium.

iron

Water chestnut and jackfruit contain similar amounts of iron - water chestnut has 0.06mg of iron per 100 grams and jackfruit has 0.23mg of iron.

potassium

Both water chestnut and jackfruit are high in potassium. Water chestnut has 30% more potassium than jackfruit - water chestnut has 584mg of potassium per 100 grams and jackfruit has 448mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Jackfruit Water Chestnut
alpha linoleic acid 0.079 G 0.01 G
Total 0.079 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, both jackfruit and water chestnut contain small amounts of linoleic acid.

Jackfruit Water Chestnut
other omega 6 0.004 G ~
linoleic acid 0.015 G 0.032 G
Total 0.019 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: Jackfruit (Jackfruit, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .

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FAQ

Does water chestnut or jackfruit contain more calories in 100 grams?
Water chestnut and jackfruit contain similar amounts of calories - water chestnut has 97 calories in 100g and jackfruit has 95 calories.

Does water chestnut or jackfruit have more carbohydrates?
By weight, water chestnut and jackfruit contain similar amounts of carbs - water chestnut has 23.9g of carbs for 100g and jackfruit has 23.3g of carbohydrates.

Does water chestnut or jackfruit contain more potassium?
Both water chestnut and jackfruit are high in potassium. Water chestnut has 30% more potassium than jackfruit - water chestnut has 584mg of potassium in 100 grams and jackfruit has 448mg of potassium.