Sweet Potatoes vs. Water Chestnut
Nutrition comparison of Sweet Potatoes and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sweet potatoes
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sweet potatoes and water chestnut:
- Both sweet potatoes and water chestnut are high in dietary fiber and potassium.
- Sweet potato is an excellent source of Vitamin A.
- Water chestnut has more riboflavin.
USDA sources for nutritional information: Sweet Potatoes (Sweet potato, raw, unprepared) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sweet potatoes and water chestnut contain similar amounts of calories - sweet potato has 86 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, sweet potatoes is similar to water chestnut for protein, carbs and fat. Sweet potatoes has a macronutrient ratio of 7:92:1 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sweet Potatoes | Water Chestnut | |
|---|---|---|
| Protein | 7% | 5% |
| Carbohydrates | 92% | 94% |
| Fat | 1% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and water chestnut contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Both sweet potatoes and water chestnut are high in dietary fiber. is very similar to sweet potato for dietary fiber - sweet potato has 3g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Sweet potatoes and water chestnut contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Sweet potatoes and water chestnut contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both sweet potatoes and water chestnut are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and water chestnut contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than water chestnut - sweet potato has 709ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Sweet potatoes and water chestnut contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Sweet potatoes and water chestnut contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more riboflavin. Both sweet potatoes and water chestnut contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sweet Potatoes | Water Chestnut | |
|---|---|---|
| Thiamin | 0.078 MG | 0.14 MG |
| Riboflavin | 0.061 MG | 0.2 MG |
| Niacin | 0.557 MG | 1 MG |
| Pantothenic acid | 0.8 MG | 0.479 MG |
| Vitamin B6 | 0.209 MG | 0.328 MG |
| Folate | 11 UG | 16 UG |
Minerals
calcium
Sweet potato has 173% more calcium than water chestnut - sweet potato has 30mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Sweet potato has 917% more iron than water chestnut - sweet potato has 0.61mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both sweet potatoes and water chestnut are high in potassium. Water chestnut has 73% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sweet potatoes and water chestnut contain small amounts of alpha linoleic acid (ALA).
| Sweet Potatoes | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.01 G |
| Total | 0.001 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both sweet potatoes and water chestnut contain small amounts of linoleic acid.
| Sweet Potatoes | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.013 G | 0.032 G |
| Total | 0.013 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: Sweet Potatoes (Sweet potato, raw, unprepared) and Water Chestnut (Waterchestnuts, chinese, raw) .
Sweet Potatoes g
()
|
Daily Values (%) |
Water Chestnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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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% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or water chestnut contain more calories in 100 grams?Sweet potatoes and water chestnut contain similar amounts of calories - sweet potato has 86 calories in 100g and water chestnut has 97 calories.
Does sweet potatoes or water chestnut have more carbohydrates?
By weight, sweet potatoes and water chestnut contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does sweet potatoes or water chestnut contain more potassium?
Both sweet potatoes and water chestnut are high in potassium. Water chestnut has 70% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and water chestnut has 584mg of potassium.