Almonds vs. Water Chestnut

Nutrition comparison of Almonds and Water Chestnut


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

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

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

  • Both water chestnut and almonds are high in dietary fiber and potassium.
  • Almond has more riboflavin, niacin and folate, however, water chestnut contains more Vitamin B6.
  • Almond is an excellent source of Vitamin E, calcium, iron and protein.
  • Water chestnut has signficantly less saturated fat than almond.
Detailed nutritional comparison of almonds 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: Almonds (Nuts, almonds) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Water Chestnut src

Calories and Carbs

calories

Almond is high in calories and water chestnut has 83% less calories than almond - water chestnut has 97 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and much heavier in fat compared to water chestnut per calorie. Almonds has a macronutrient ratio of 14:14:72 and for water chestnut, 6:94:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Water Chestnut
Protein 14% 6%
Carbohydrates 14% 94%
Fat 72% 1%
Alcohol ~ ~

carbohydrates

Water chestnut and almonds contain similar amounts of carbs - water chestnut has 23.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Both water chestnut and almonds are high in dietary fiber. Almond has 317% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Water chestnut and almonds contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and almond has 4.4g of sugar.

Protein

protein

Almond is an excellent source of protein and it has 14 times more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Water chestnut has signficantly less saturated fat than almond - water chestnut has 0.03g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and water chestnut are low in trans fat - almond has 0.02g of trans fat per 100 grams and water chestnut does not contain significant amounts.

Vitamins

Vitamin C

Water chestnut has more Vitamin C than almond - water chestnut has 4mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Almonds and water chestnut contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 20 times more Vitamin E than water chestnut - water chestnut has 1.2mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.

Vitamin K

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

The B Vitamins

Almond has more riboflavin, niacin and folate, however, water chestnut contains more Vitamin B6. Both almonds and water chestnut contain significant amounts of thiamin and pantothenic acid.

Almonds Water Chestnut
Thiamin 0.205 MG 0.14 MG
Riboflavin 1.138 MG 0.2 MG
Niacin 3.618 MG 1 MG
Pantothenic acid 0.471 MG 0.479 MG
Vitamin B6 0.137 MG 0.328 MG
Folate 44 UG 16 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 23 times more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Almond is an excellent source of iron and it has 60 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both water chestnut and almonds are high in potassium. Almond has 26% more potassium than water chestnut - water chestnut has 584mg of potassium per 100 grams and almond has 733mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both almonds and water chestnut contain small amounts of alpha linoleic acid (ALA).

Almonds Water Chestnut
alpha linoleic acid 0.003 G 0.01 G
Total 0.003 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than water chestnut per 100 grams.

Almonds Water Chestnut
other omega 6 0.002 G ~
linoleic acid 12.324 G 0.032 G
Total 12.326 G 0.032 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Almonds or Water Chestnut .

Note: The specific food items compared are: Almonds (Nuts, almonds) and Water Chestnut (Waterchestnuts, chinese, raw) .

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FAQ

Does water chestnut or almonds contain more calories in 100 grams?
Almond is high in calories and water chestnut has 80% less calories than almond - water chestnut has 97 calories in 100g and almond has 579 calories.

Does water chestnut or almonds have more carbohydrates?
By weight, water chestnut and almonds contain similar amounts of carbs - water chestnut has 23.9g of carbs for 100g and almond has 21.6g of carbohydrates.

Does water chestnut or almonds contain more calcium?
Almond is a rich source of calcium and it has 23 times more calcium than water chestnut - water chestnut has 11mg of calcium in 100 grams and almond has 269mg of calcium.

Does water chestnut or almonds contain more iron?
Almond is an abundant source of iron and it has 60 times more iron than water chestnut - water chestnut has 0.06mg of iron in 100 grams and almond has 3.7mg of iron.

Does water chestnut or almonds contain more potassium?
Both water chestnut and almonds are high in potassium. Almond has 30% more potassium than water chestnut - water chestnut has 584mg of potassium in 100 grams and almond has 733mg of potassium.