White Rice vs. Water Chestnut
Nutrition comparison of Cooked White Rice and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and water chestnut:
- Water chestnut has more riboflavin and Vitamin B6, however, white rice contains more folate.
- Water chestnut is a great source of dietary fiber.
- Water chestnut is an excellent source of potassium.
- White rice has signficantly more iron than water chestnut.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and water chestnut has 25% less calories than white rice - white rice has 130 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, white rice is similar to water chestnut for protein, carbs and fat. White rice has a macronutrient ratio of 8:91:1 and for water chestnut, 6:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Water Chestnut | |
|---|---|---|
| Protein | 8% | 6% |
| Carbohydrates | 91% | 94% |
| Fat | 1% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
White rice and water chestnut contain similar amounts of carbs - white rice has 28.6g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Water chestnut is a great source of dietary fiber and it has 900% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
White rice has less sugar than water chestnut - water chestnut has 4.8g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and water chestnut contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both white rice and water chestnut are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Water chestnut has more Vitamin C than white rice - water chestnut has 4mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin E
Water chestnut has more Vitamin E than white rice - water chestnut has 1.2mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Water chestnut and white rice contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Water chestnut has more riboflavin and Vitamin B6, however, white rice contains more folate. Both white rice and water chestnut contain significant amounts of thiamin, niacin and pantothenic acid.
| White Rice | Water Chestnut | |
|---|---|---|
| Thiamin | 0.167 MG | 0.14 MG |
| Riboflavin | 0.016 MG | 0.2 MG |
| Niacin | 1.835 MG | 1 MG |
| Pantothenic acid | 0.411 MG | 0.479 MG |
| Vitamin B6 | 0.05 MG | 0.328 MG |
| Folate | 58 UG | 16 UG |
Minerals
calcium
Water chestnut has 267% more calcium than white rice - white rice has 3mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
White rice has signficantly more iron than water chestnut - white rice has 1.5mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Water chestnut is an excellent source of potassium and it has 19 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and water chestnut contain small amounts of alpha linoleic acid (ALA).
| White Rice | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.01 G |
| Total | 0.01 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and water chestnut contain small amounts of linoleic acid.
| White Rice | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.046 G | 0.032 G |
| Total | 0.046 G | 0.032 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either White Rice or Water Chestnut .
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Water Chestnut (Waterchestnuts, chinese, raw) .
Cooked White Rice 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 % |
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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 white rice or water chestnut contain more calories in 100 grams?White rice is high in calories and water chestnut has 30% less calories than white rice - white rice has 130 calories in 100g and water chestnut has 97 calories.
Does white rice or water chestnut have more carbohydrates?
By weight, white rice and water chestnut contain similar amounts of carbs - white rice has 28.6g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does white rice or water chestnut contain more potassium?
Water chestnut is a rich source of potassium and it has 19 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and water chestnut has 584mg of potassium.