Tomato Sauce vs. Water Chestnut
Nutrition comparison of Tomato Sauce and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tomato sauce
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tomato sauce and water chestnut:
- Both tomato sauce and water chestnut are high in potassium.
- Tomato sauce has 3.5 times less carbohydrates than water chestnut.
- Tomato sauce has signficantly less calories than water chestnut.
- Water chestnut has more thiamin, riboflavin and Vitamin B6.
- Water chestnut is a great source of dietary fiber.
USDA sources for nutritional information: Tomato Sauce (Tomato products, canned, sauce) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce has signficantly less calories than water chestnut - tomato sauce has 24 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, tomato sauce is heavier in protein, lighter in carbs and heavier in fat compared to water chestnut per calorie. Tomato sauce has a macronutrient ratio of 17:74:9 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tomato Sauce | Water Chestnut | |
|---|---|---|
| Protein | 17% | 5% |
| Carbohydrates | 74% | 94% |
| Fat | 9% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce has 3.5 times less carbohydrates than water chestnut - tomato sauce has 5.3g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Water chestnut is a great source of dietary fiber and it has 100% more dietary fiber than tomato sauce - tomato sauce has 1.5g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Tomato sauce and water chestnut contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Tomato sauce and water chestnut contain similar amounts of protein - tomato sauce has 1.2g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both tomato sauce and water chestnut are low in saturated fat - tomato sauce has 0.04g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato sauce has 75% more Vitamin C than water chestnut - tomato sauce has 7mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Tomato sauce has more Vitamin A than water chestnut - tomato sauce has 22ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Tomato sauce and water chestnut contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Tomato sauce and water chestnut contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin, riboflavin and Vitamin B6. Both tomato sauce and water chestnut contain significant amounts of niacin, pantothenic acid and folate.
| Tomato Sauce | Water Chestnut | |
|---|---|---|
| Thiamin | 0.024 MG | 0.14 MG |
| Riboflavin | 0.065 MG | 0.2 MG |
| Niacin | 0.991 MG | 1 MG |
| Pantothenic acid | 0.309 MG | 0.479 MG |
| Vitamin B6 | 0.098 MG | 0.328 MG |
| Folate | 9 UG | 16 UG |
Minerals
calcium
Tomato sauce and water chestnut contain similar amounts of calcium - tomato sauce has 14mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Tomato sauce has 15 times more iron than water chestnut - tomato sauce has 0.96mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both tomato sauce and water chestnut are high in potassium. Water chestnut has 97% more potassium than tomato sauce - tomato sauce has 297mg 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 tomato sauce and water chestnut contain small amounts of alpha linoleic acid (ALA).
| Tomato Sauce | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.01 G |
| Total | 0.005 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than water chestnut per 100 grams.
| Tomato Sauce | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.115 G | 0.032 G |
| Total | 0.115 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: Tomato Sauce (Tomato products, canned, sauce) and Water Chestnut (Waterchestnuts, chinese, raw) .
Tomato Sauce g
()
|
Daily Values (%) |
Water Chestnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 tomato sauce or water chestnut contain more calories in 100 grams?Tomato sauce has signficantly less calories than water chestnut - tomato sauce has 24 calories in 100g and water chestnut has 97 calories.
Does tomato sauce or water chestnut have more carbohydrates?
By weight, tomato sauce has 3.5 times fewer carbohydrates than water chestnut - tomato sauce has 5.3g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does tomato sauce or water chestnut contain more potassium?
Both tomato sauce and water chestnut are high in potassium. Water chestnut has 100% more potassium than tomato sauce - tomato sauce has 297mg of potassium in 100 grams and water chestnut has 584mg of potassium.