Shallot vs. Water Chestnut
Nutrition comparison of Shallot and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shallot
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shallot and water chestnut:
- Both water chestnut and shallot are high in dietary fiber and potassium.
- Water chestnut has more thiamin, riboflavin and niacin, however, shallot contains more folate.
USDA sources for nutritional information: Shallot (Shallots, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Shallot has 26% less calories than water chestnut - water chestnut has 97 calories per 100 grams and shallot has 72 calories.
For macronutrient ratios, shallot is heavier in protein, lighter in carbs and similar to water chestnut for fat. Shallot has a macronutrient ratio of 15:85:0 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shallot | Water Chestnut | |
|---|---|---|
| Protein | 15% | 5% |
| Carbohydrates | 85% | 94% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Shallot has 30% less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and shallot has 16.8g of carbohydrates.
dietary fiber
Both water chestnut and shallot are high in dietary fiber. Water chestnut is very similar to water chestnut for dietary fiber - water chestnut has 3g of dietary fiber per 100 grams and shallot has 3.2g of dietary fiber.
sugar
Water chestnut and shallot contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and shallot has 7.9g of sugar.
Protein
protein
Water chestnut and shallot contain similar amounts of protein - water chestnut has 1.4g of protein per 100 grams and shallot has 2.5g of protein.
Fat
saturated fat
Both water chestnut and shallot are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and shallot has 0.02g of saturated fat.
Vitamins
Vitamin C
Shallot has 100% more Vitamin C than water chestnut - water chestnut has 4mg of Vitamin C per 100 grams and shallot has 8mg of Vitamin C.
Vitamin A
Shallot and water chestnut contain similar amounts of Vitamin A - shallot has 1.2ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and shallot contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and shallot has 0.04mg of Vitamin E.
Vitamin K
Water chestnut and shallot contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and shallot has 0.8ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin, riboflavin and niacin, however, shallot contains more folate. Both shallot and water chestnut contain significant amounts of pantothenic acid and Vitamin B6.
| Shallot | Water Chestnut | |
|---|---|---|
| Thiamin | 0.06 MG | 0.14 MG |
| Riboflavin | 0.02 MG | 0.2 MG |
| Niacin | 0.2 MG | 1 MG |
| Pantothenic acid | 0.29 MG | 0.479 MG |
| Vitamin B6 | 0.345 MG | 0.328 MG |
| Folate | 34 UG | 16 UG |
Minerals
calcium
Shallot has 236% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and shallot has 37mg of calcium.
iron
Shallot has 19 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and shallot has 1.2mg of iron.
potassium
Both water chestnut and shallot are high in potassium. Water chestnut has 75% more potassium than shallot - water chestnut has 584mg of potassium per 100 grams and shallot has 334mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both shallot and water chestnut contain small amounts of alpha linoleic acid (ALA).
| Shallot | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.01 G |
| Total | 0.002 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both shallot and water chestnut contain small amounts of linoleic acid.
| Shallot | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.037 G | 0.032 G |
| Total | 0.037 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: Shallot (Shallots, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Shallot g
()
|
Daily Values (%) |
Water Chestnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 shallot contain more calories in 100 grams?Shallot has 30% less calories than water chestnut - water chestnut has 97 calories in 100g and shallot has 72 calories.
Does water chestnut or shallot have more carbohydrates?
By weight, shallot has 30% fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and shallot has 16.8g of carbohydrates.
Does water chestnut or shallot contain more potassium?
Both water chestnut and shallot are high in potassium. Water chestnut has 80% more potassium than shallot - water chestnut has 584mg of potassium in 100 grams and shallot has 334mg of potassium.