Morel Mushroom vs. Water Chestnut
Nutrition comparison of Morel Mushroom and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
morel mushroom
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in morel mushroom and water chestnut:
- Both morel mushroom and water chestnut are high in dietary fiber and potassium.
- Morel mushroom has 3.6 times less carbohydrates than water chestnut.
- Morel mushroom has 68% less calories than water chestnut.
- Morel mushroom has 7 times less sugar than water chestnut.
- Morel mushroom is a great source of calcium.
- Morel mushroom is an excellent source of Vitamin D and iron.
- Water chestnut has more thiamin and Vitamin B6, however, morel mushroom contains more niacin.
USDA sources for nutritional information: Morel Mushroom (Mushrooms, morel, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Morel mushroom has 68% less calories than water chestnut - morel mushroom has 31 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, morel mushroom is much heavier in protein, much lighter in carbs and heavier in fat compared to water chestnut per calorie. Morel mushroom has a macronutrient ratio of 33:53:14 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Morel Mushroom | Water Chestnut | |
|---|---|---|
| Protein | 33% | 5% |
| Carbohydrates | 53% | 94% |
| Fat | 14% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Morel mushroom has 3.6 times less carbohydrates than water chestnut - morel mushroom has 5.1g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Both morel mushroom and water chestnut are high in dietary fiber. Morel mushroom is very similar to morel mushroom for dietary fiber - morel mushroom has 2.8g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Morel mushroom has 7 times less sugar than water chestnut - morel mushroom has 0.6g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Morel mushroom has 123% more protein than water chestnut - morel mushroom has 3.1g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both morel mushroom and water chestnut are low in saturated fat - morel mushroom has 0.07g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Water chestnut has more Vitamin C than morel mushroom - water chestnut has 4mg of Vitamin C per 100 grams and morel mushroom does not contain significant amounts.
Vitamin D
Morel mushroom is an excellent source of Vitamin D and it has more Vitamin D than water chestnut - morel mushroom has 206iu of Vitamin D per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut has more Vitamin E than morel mushroom - water chestnut has 1.2mg of Vitamin E per 100 grams and morel mushroom does not contain significant amounts.
Vitamin K
Water chestnut and morel mushroom contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and morel mushroom does not contain significant amounts.
The B Vitamins
Water chestnut has more thiamin and Vitamin B6, however, morel mushroom contains more niacin. Both morel mushroom and water chestnut contain significant amounts of riboflavin, pantothenic acid and folate.
| Morel Mushroom | Water Chestnut | |
|---|---|---|
| Thiamin | 0.069 MG | 0.14 MG |
| Riboflavin | 0.205 MG | 0.2 MG |
| Niacin | 2.252 MG | 1 MG |
| Pantothenic acid | 0.44 MG | 0.479 MG |
| Vitamin B6 | 0.136 MG | 0.328 MG |
| Folate | 9 UG | 16 UG |
Minerals
calcium
Morel mushroom is a great source of calcium and it has 291% more calcium than water chestnut - morel mushroom has 43mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Morel mushroom is an excellent source of iron and it has 202 times more iron than water chestnut - morel mushroom has 12.2mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both morel mushroom and water chestnut are high in potassium. Water chestnut has 42% more potassium than morel mushroom - morel mushroom has 411mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, morel mushroom has more linoleic acid than water chestnut per 100 grams.
| Morel Mushroom | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.215 G | 0.032 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.216 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: Morel Mushroom (Mushrooms, morel, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Morel Mushroom g
()
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Daily Values (%) |
Water Chestnut g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does morel mushroom or water chestnut contain more calories in 100 grams?Morel mushroom has 70% less calories than water chestnut - morel mushroom has 31 calories in 100g and water chestnut has 97 calories.
Is morel mushroom or water chestnut better for protein?
Morel mushroom has 120% more protein than water chestnut - morel mushroom has 3.1g of protein per 100 grams and water chestnut has 1.4g of protein.
Does morel mushroom or water chestnut have more carbohydrates?
By weight, morel mushroom has 3.6 times fewer carbohydrates than water chestnut - morel mushroom has 5.1g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does morel mushroom or water chestnut contain more iron?
Morel mushroom is an abundant source of iron and it has 202 times more iron than water chestnut - morel mushroom has 12.2mg of iron in 100 grams and water chestnut has 0.06mg of iron.
Does morel mushroom or water chestnut contain more potassium?
Both morel mushroom and water chestnut are high in potassium. Water chestnut has 40% more potassium than morel mushroom - morel mushroom has 411mg of potassium in 100 grams and water chestnut has 584mg of potassium.