Pine Nut vs. Water Chestnut
Nutrition comparison of Pine Nut and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and water chestnut:
- Both water chestnut and pine nut are high in dietary fiber and potassium.
- Pine nut has more thiamin, niacin and folate, however, water chestnut contains more Vitamin B6.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron and protein.
- Water chestnut has signficantly less saturated fat than pine nut.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and water chestnut has 86% less calories than pine nut - water chestnut has 97 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is much lighter in carbs, much heavier in fat and similar to water chestnut for protein. Pine nut has a macronutrient ratio of 8:7:85 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Water Chestnut | |
|---|---|---|
| Protein | 8% | 5% |
| Carbohydrates | 7% | 94% |
| Fat | 85% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 45% less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both water chestnut and pine nut are high in dietary fiber. Pine nut has 23% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Water chestnut and pine nut contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 878% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Water chestnut has signficantly less saturated fat than pine nut - water chestnut has 0.03g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Water chestnut has 400% more Vitamin C than pine nut - water chestnut has 4mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pine nut and water chestnut contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 678% more Vitamin E than water chestnut - water chestnut has 1.2mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 178 times more Vitamin K than water chestnut - water chestnut has 0.3ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, niacin and folate, however, water chestnut contains more Vitamin B6. Both pine nut and water chestnut contain significant amounts of riboflavin and pantothenic acid.
| Pine Nut | Water Chestnut | |
|---|---|---|
| Thiamin | 0.364 MG | 0.14 MG |
| Riboflavin | 0.227 MG | 0.2 MG |
| Niacin | 4.387 MG | 1 MG |
| Pantothenic acid | 0.313 MG | 0.479 MG |
| Vitamin B6 | 0.094 MG | 0.328 MG |
| Folate | 34 UG | 16 UG |
Minerals
calcium
Water chestnut and pine nut contain similar amounts of calcium - water chestnut has 11mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 91 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both water chestnut and pine nut are high in potassium. Water chestnut is very similar to water chestnut for potassium - water chestnut has 584mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Pine Nut | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.01 G |
| Total | 0.164 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than water chestnut per 100 grams.
| Pine Nut | Water Chestnut | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 0.032 G |
| Total | 33.202 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: Pine Nut (Nuts, pine nuts, dried) and Water Chestnut (Waterchestnuts, chinese, raw) .
Pine Nut 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 pine nut contain more calories in 100 grams?Pine nut is high in calories and water chestnut has 90% less calories than pine nut - water chestnut has 97 calories in 100g and pine nut has 673 calories.
Does water chestnut or pine nut have more carbohydrates?
By weight, pine nut has 50% fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does water chestnut or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 91 times more iron than water chestnut - water chestnut has 0.06mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does water chestnut or pine nut contain more potassium?
Both water chestnut and pine nut are high in potassium. Water chestnut is very similar to water chestnut for potassium - water chestnut has 584mg of potassium in 100 grams and pine nut has 597mg of potassium.