Water Chestnut vs. Watercress

Nutrition comparison of Water Chestnut and Watercress


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

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

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

  • Both water chestnut and watercress are high in potassium.
  • Water chestnut has more niacin and Vitamin B6.
  • Water chestnut is a great source of dietary fiber.
  • Watercress has 23 times less sugar than water chestnut.
  • Watercress has signficantly less calories than water chestnut.
  • Watercress has signficantly less carbohydrates than water chestnut.
  • Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of water chestnut and watercress 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: Water Chestnut (Waterchestnuts, chinese, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.


Image of Water Chestnut src
Image of Watercress src

Calories and Carbs

calories

Watercress has signficantly less calories than water chestnut - water chestnut has 97 calories per 100 grams and watercress has 11 calories.

For macronutrient ratios, water chestnut is much lighter in protein, much heavier in carbs and similar to watercress for fat. Water chestnut has a macronutrient ratio of 5:94:1 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Water Chestnut Watercress
Protein 5% 67%
Carbohydrates 94% 33%
Fat 1% ~
Alcohol ~ ~

carbohydrates

Watercress has signficantly less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.

dietary fiber

Water chestnut is a great source of dietary fiber and it has 500% more dietary fiber than watercress - water chestnut has 3g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.

sugar

Watercress has 23 times less sugar than water chestnut - water chestnut has 4.8g of sugar per 100 grams and watercress has 0.2g of sugar.

Protein

protein

Water chestnut and watercress contain similar amounts of protein - water chestnut has 1.4g of protein per 100 grams and watercress has 2.3g of protein.

Fat

saturated fat

Both water chestnut and watercress are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.

Vitamins

Vitamin C

Watercress is an excellent source of Vitamin C and it has 975% more Vitamin C than water chestnut - water chestnut has 4mg of Vitamin C per 100 grams and watercress has 43mg of Vitamin C.

Vitamin A

Watercress is an excellent source of Vitamin A and it has more Vitamin A than water chestnut - watercress has 160ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.

Vitamin E

Water chestnut and watercress contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and watercress has 1mg of Vitamin E.

Vitamin K

Watercress is an excellent source of Vitamin K and it has 832 times more Vitamin K than water chestnut - water chestnut has 0.3ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.

The B Vitamins

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

Water Chestnut Watercress
Thiamin 0.14 MG 0.09 MG
Riboflavin 0.2 MG 0.12 MG
Niacin 1 MG 0.2 MG
Pantothenic acid 0.479 MG 0.31 MG
Vitamin B6 0.328 MG 0.129 MG
Folate 16 UG 9 UG

Minerals

calcium

Watercress is an excellent source of calcium and it has 991% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and watercress has 120mg of calcium.

iron

Water chestnut and watercress contain similar amounts of iron - water chestnut has 0.06mg of iron per 100 grams and watercress has 0.2mg of iron.

potassium

Both water chestnut and watercress are high in potassium. Water chestnut has 77% more potassium than watercress - water chestnut has 584mg of potassium per 100 grams and watercress has 330mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Water Chestnut Watercress
alpha linoleic acid 0.01 G 0.023 G
Total 0.01 G 0.023 G

omega 6s

Comparing omega-6 fatty acids, both water chestnut and watercress contain small amounts of linoleic acid.

Water Chestnut Watercress
linoleic acid 0.032 G 0.012 G
Total 0.032 G 0.012 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: Water Chestnut (Waterchestnuts, chinese, raw) and Watercress (Watercress, raw) .

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FAQ

Does water chestnut or watercress contain more calories in 100 grams?
Watercress has signficantly less calories than water chestnut - water chestnut has 97 calories in 100g and watercress has 11 calories.

Is water chestnut or watercress better for protein?
Water chestnut and watercress contain similar amounts of protein - water chestnut has 1.4g of protein per 100 grams and watercress has 2.3g of protein.

Does water chestnut or watercress have more carbohydrates?
By weight, watercress has signficantly fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and watercress has 1.3g of carbohydrates.

Does water chestnut or watercress contain more calcium?
Watercress is a rich source of calcium and it has 990% more calcium than water chestnut - water chestnut has 11mg of calcium in 100 grams and watercress has 120mg of calcium.

Does water chestnut or watercress contain more potassium?
Both water chestnut and watercress are high in potassium. Water chestnut has 80% more potassium than watercress - water chestnut has 584mg of potassium in 100 grams and watercress has 330mg of potassium.

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