Avocado vs. Water Chestnut
Nutrition comparison of Avocado and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and water chestnut:
- Both water chestnut and avocado are high in dietary fiber and potassium.
- Avocado has 15 times less sugar than water chestnut.
- Avocado has 64% less carbohydrates than water chestnut.
- Avocado has more pantothenic acid and folate.
- Water chestnut has 80.7 times less saturated fat than avocado.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and water chestnut has 42% less calories than avocado - water chestnut has 97 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to water chestnut for protein. Avocado has a macronutrient ratio of 4:19:77 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Water Chestnut | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 19% | 94% |
| Fat | 77% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 64% less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both water chestnut and avocado are high in dietary fiber. Avocado has 127% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 15 times less sugar than water chestnut - water chestnut has 4.8g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Water chestnut and avocado contain similar amounts of protein - water chestnut has 1.4g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Water chestnut has 80.7 times less saturated fat than avocado - water chestnut has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 120% more Vitamin C than water chestnut - water chestnut has 4mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than water chestnut - avocado has 7ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and avocado contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 69 times more Vitamin K than water chestnut - water chestnut has 0.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more pantothenic acid and folate. Both avocado and water chestnut contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Avocado | Water Chestnut | |
|---|---|---|
| Thiamin | 0.075 MG | 0.14 MG |
| Riboflavin | 0.143 MG | 0.2 MG |
| Niacin | 1.912 MG | 1 MG |
| Pantothenic acid | 1.463 MG | 0.479 MG |
| Vitamin B6 | 0.287 MG | 0.328 MG |
| Folate | 89 UG | 16 UG |
Minerals
calcium
Water chestnut and avocado contain similar amounts of calcium - water chestnut has 11mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 917% more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both water chestnut and avocado are high in potassium. Water chestnut has 15% more potassium than avocado - water chestnut has 584mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Avocado | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.01 G |
| Total | 0.125 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than water chestnut per 100 grams.
| Avocado | Water Chestnut | |
|---|---|---|
| linoleic acid | 1.674 G | 0.032 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Water Chestnut (Waterchestnuts, chinese, raw) .
Avocado 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 water chestnut or avocado contain more calories in 100 grams?Avocado is high in calories and water chestnut has 40% less calories than avocado - water chestnut has 97 calories in 100g and avocado has 167 calories.
Does water chestnut or avocado have more carbohydrates?
By weight, avocado has 60% fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does water chestnut or avocado contain more potassium?
Both water chestnut and avocado are high in potassium. Water chestnut has 20% more potassium than avocado - water chestnut has 584mg of potassium in 100 grams and avocado has 507mg of potassium.