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.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Water Chestnut src

Here's an infographic summarizing the nutritional differences between avocado and water chestnut. marks particularly rich nutrients.


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) .

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