Peanuts vs. Water Chestnut

Nutrition comparison of Peanuts and Water Chestnut


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

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

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

  • Both water chestnut and peanuts are high in dietary fiber and potassium.
  • Peanut has more niacin and folate.
  • Peanut has signficantly more iron than water chestnut.
  • Peanut is a great source of calcium.
  • Peanut is an excellent source of protein.
Detailed nutritional comparison of peanuts 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.


Image of Peanuts src
Image of Water Chestnut src

Calories and Carbs

calories

Peanut is high in calories and water chestnut has 83% less calories than peanut - water chestnut has 97 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, peanuts is heavier in protein, much lighter in carbs and much heavier in fat compared to water chestnut per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanuts Water Chestnut
Protein 16% 5%
Carbohydrates 14% 94%
Fat 71% 1%
Alcohol ~ ~

carbohydrates

Water chestnut and peanuts contain similar amounts of carbs - water chestnut has 23.9g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Both water chestnut and peanuts are high in dietary fiber. Peanut has 180% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

Water chestnut and peanuts contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and peanut has 4.9g of sugar.

Protein

protein

Peanut is an excellent source of protein and it has 16 times more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Peanut is high in saturated fat and water chestnut has 100% less saturated fat than peanut - water chestnut has 0.03g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both peanuts and water chestnut are low in trans fat - peanut has 0.03g of trans fat per 100 grams and water chestnut does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin E

Peanut has 311% more Vitamin E than water chestnut - water chestnut has 1.2mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

Vitamin K

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

The B Vitamins

Peanut has more niacin and folate. Both peanuts and water chestnut contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Peanuts Water Chestnut
Thiamin 0.152 MG 0.14 MG
Riboflavin 0.197 MG 0.2 MG
Niacin 14.355 MG 1 MG
Pantothenic acid 1.011 MG 0.479 MG
Vitamin B6 0.466 MG 0.328 MG
Folate 97 UG 16 UG

Minerals

calcium

Peanut is a great source of calcium and it has 427% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Peanut has signficantly more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Both water chestnut and peanuts are high in potassium. Peanut has a little more potassium (9%) than water chestnut by weight - water chestnut has 584mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, peanut has more alpha linoleic acid (ALA) than water chestnut per 100 grams.

Peanuts Water Chestnut
alpha linoleic acid 0.026 G 0.01 G
Total 0.026 G 0.01 G

omega 6s

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

Peanuts Water Chestnut
other omega 6 0.004 G ~
linoleic acid 9.715 G 0.032 G
Total 9.719 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Water Chestnut (Waterchestnuts, chinese, raw) .

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FAQ

Does water chestnut or peanuts contain more calories in 100 grams?
Peanut is high in calories and water chestnut has 80% less calories than peanut - water chestnut has 97 calories in 100g and peanut has 587 calories.

Does water chestnut or peanuts have more carbohydrates?
By weight, water chestnut and peanuts contain similar amounts of carbs - water chestnut has 23.9g of carbs for 100g and peanut has 21.3g of carbohydrates.

Does water chestnut or peanuts contain more potassium?
Both water chestnut and peanuts are high in potassium. Peanut has a little more potassium ( 10%) than water chestnut by weight - water chestnut has 584mg of potassium in 100 grams and peanut has 634mg of potassium.