Salmon vs. Water Chestnut
Nutrition comparison of Salmon and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and water chestnut:
- Both water chestnut and salmon are high in potassium.
- Salmon has more niacin, pantothenic acid and Vitamin B12, however, water chestnut contains more folate.
- Salmon has signficantly less carbohydrates than water chestnut.
- Salmon is an excellent source of Vitamin D and protein.
- Water chestnut is a great source of dietary fiber.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and water chestnut has 24% less calories than salmon - water chestnut has 97 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to water chestnut per calorie. Salmon has a macronutrient ratio of 67:0:33 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Water Chestnut | |
|---|---|---|
| Protein | 67% | 5% |
| Carbohydrates | ~ | 94% |
| Fat | 33% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has signficantly less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Water chestnut is a great source of dietary fiber and it has more dietary fiber than salmon - water chestnut has 3g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than water chestnut - water chestnut has 4.8g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 13 times more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both water chestnut and salmon are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and water chestnut are low in trans fat - salmon has 0.03g of trans fat per 100 grams and water chestnut does not contain significant amounts.
cholesterol
Water chestnut has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and water chestnut does not contain significant amounts.
Vitamins
Vitamin C
Water chestnut has more Vitamin C than salmon - water chestnut has 4mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than water chestnut - salmon has 35ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than water chestnut - salmon has 435iu of Vitamin D per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and salmon contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Water chestnut and salmon contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid and Vitamin B12, however, water chestnut contains more folate. Both salmon and water chestnut contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Salmon | Water Chestnut | |
|---|---|---|
| Thiamin | 0.08 MG | 0.14 MG |
| Riboflavin | 0.105 MG | 0.2 MG |
| Niacin | 7.995 MG | 1 MG |
| Pantothenic acid | 1.03 MG | 0.479 MG |
| Vitamin B6 | 0.611 MG | 0.328 MG |
| Folate | 4 UG | 16 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Water chestnut and salmon contain similar amounts of calcium - water chestnut has 11mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Water chestnut and salmon contain similar amounts of iron - water chestnut has 0.06mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both water chestnut and salmon are high in potassium. Water chestnut has 60% more potassium than salmon - water chestnut has 584mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than water chestnut per 100 grams.
| Salmon | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.01 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than water chestnut per 100 grams.
| Salmon | Water Chestnut | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.032 G |
| Total | 0.085 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: Salmon (Fish, salmon, pink, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Salmon 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 salmon contain more calories in 100 grams?Salmon is high in calories and water chestnut has 20% less calories than salmon - water chestnut has 97 calories in 100g and salmon has 127 calories.
Is water chestnut or salmon better for protein?
Salmon is a fantastic source of protein and it has 13 times more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and salmon has 20.5g of protein.
Does water chestnut or salmon have more carbohydrates?
By weight, salmon has signficantly fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and salmon has no carbs..
Does water chestnut or salmon contain more potassium?
Both water chestnut and salmon are high in potassium. Water chestnut has 60% more potassium than salmon - water chestnut has 584mg of potassium in 100 grams and salmon has 366mg of potassium.