How many calories are in one cup of water chestnut?

Water chestnut has 120 calories per cup or 97 calories for every 100 grams. Most of its calories are from carbohydrates.

How much protein is in one cup of water chestnut?

One cup of Water Chestnut has 1.7 grams of protein or about 3% of daily recommended intake. Water chestnut is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in water chestnut?

Water chestnut is an excellent source of many nutrients, including dietary fiber, potassium and Vitamin B6. It also contains significant amounts of carbohydrates and riboflavin.

What's similar to water chestnut in cooking?

Bamboo shoot, bean sprouts, bok choy, napa cabbage and scallion are similar to, or commonly paired with water chestnut in cooking and recipes.

Food with Nutrition Similar to Water Chestnut

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Summary
Similar plants
Similar fruits
Similar nuts
Other Similar Foods

Water Chestnut source

Similar to Water Chestnut

A common vegetable, water chestnut is an excellent source of potassium. It is also a good source of dietary fiber and Vitamin B6. One cup of water chestnut contains about 120 calories.

A couple foods are fairly similar to water chestnut nutritionally, particularly butterhead lettuce. In addition, carrots, grapes and celery are moderately alike.

We compared the key nutrients in water chestnut (dietary fiber, Vitamin B6 and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Butterhead Lettuce, Carrots, Celery, Romaine Lettuce, Sweet Potatoes, Russet Potato, Asparagus, Eggplant, Baby Carrots, Tomato Sauce, Shallot, Ginger Root, Ketchup

fruits: Grapes, Figs, Banana, Jackfruit

nuts, grains and legumes: Pistachio, Morel Mushroom

other: Fries

The details of the top 20 foods most nutritionally similar to water chestnut are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to water chestnut. Butterhead lettuce, carrots, celery, romaine lettuce and sweet potatoes are all high in dietary fiber, Vitamin B6 and or potassium.

Butterhead Lettuce

Similarity: > 95%

Butterhead lettuce is also high in potassium and contains some of the same nutrients. Moreover, butterhead lettuce contains more Vitamin A, calcium, iron and folate than water chestnut.

For 100 grams of water chestnut and butterhead lettuce:

Water Chestnut (3/4 cup)		Butterhead Lettuce (1.75 cup)
3	dietary fiber (G)	1.1
0.33	Vitamin B6 (MG)	0.08
584	potassium (MG)	238

However, water chestnut does contain more dietary fiber, thiamin, riboflavin and Vitamin B6 than butterhead lettuce by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	13
4.8	sugar (G)	0.94
1.4	protein (G)	1.4
0.03	saturated fat (G)	0.03
4	Vitamin C (MG)	3.7
0	Vitamin A (UG)	166
1.2	Vitamin E (MG)	0.18
11	calcium (MG)	35
0.06	iron (MG)	1.2
0.14	thiamin (MG)	0.06
0.2	riboflavin (MG)	0.06
1	niacin (MG)	0.36
0.48	pantothenic acid (MG)	0.15
0.33	Vitamin B6 (MG)	0.08
16	folate (UG)	73

0.946 | 0.946 | 2.23 Complete Comparison:
Butterhead Lettuce vs. Water Chestnut

Carrots

Similarity: > 90%

Carrots are also high in dietary fiber and potassium. Also, carrots contains more Vitamin A and calcium than water chestnut.

For 100 grams of water chestnut and carrots:

Water Chestnut (3/4 cup)		Carrots (3/4 cup)
3	dietary fiber (G)	2.8
0.33	Vitamin B6 (MG)	0.14
584	potassium (MG)	320

However, water chestnut does contain more thiamin, riboflavin and Vitamin B6 than carrots by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	41
4.8	sugar (G)	4.7
1.4	protein (G)	0.93
0.03	saturated fat (G)	0.03
4	Vitamin C (MG)	5.9
0	Vitamin A (UG)	835
1.2	Vitamin E (MG)	0.66
11	calcium (MG)	33
0.06	iron (MG)	0.3
0.14	thiamin (MG)	0.07
0.2	riboflavin (MG)	0.06
1	niacin (MG)	0.98
0.48	pantothenic acid (MG)	0.27
0.33	Vitamin B6 (MG)	0.14
16	folate (UG)	19

0.934 | 0.934 | 2.24 Complete Comparison:
Carrots vs. Water Chestnut

Celery

Similarity: > 90%

Celery is also high in potassium and contains some of the same nutrients. Also, celery contains more Vitamin A and calcium than water chestnut.

For 100 grams of water chestnut and celery:

Water Chestnut (3/4 cup)		Celery (1 cup)
3	dietary fiber (G)	1.6
0.33	Vitamin B6 (MG)	0.07
584	potassium (MG)	260

However, water chestnut does contain more dietary fiber, thiamin, riboflavin and Vitamin B6 than celery by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	14
4.8	sugar (G)	1.3
1.4	protein (G)	0.69
0.03	saturated fat (G)	0.04
4	Vitamin C (MG)	3.1
0	Vitamin A (UG)	22
1.2	Vitamin E (MG)	0.27
11	calcium (MG)	40
0.06	iron (MG)	0.2
0.14	thiamin (MG)	0.02
0.2	riboflavin (MG)	0.06
1	niacin (MG)	0.32
0.48	pantothenic acid (MG)	0.25
0.33	Vitamin B6 (MG)	0.07
16	folate (UG)	36

0.926 | 0.926 | 1.12 Complete Comparison:
Celery vs. Water Chestnut

Romaine Lettuce

Similarity: > 90%

Romaine lettuce is also high in dietary fiber and potassium. Moreover, romaine lettuce contains more Vitamin C, Vitamin A, calcium, iron and folate than water chestnut.

For 100 grams of water chestnut and romaine lettuce:

Water Chestnut (3/4 cup)		Romaine Lettuce (2.25 cups)
3	dietary fiber (G)	2.1
0.33	Vitamin B6 (MG)	0.07
584	potassium (MG)	247

However, water chestnut does contain more riboflavin and Vitamin B6 than romaine lettuce by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	17
4.8	sugar (G)	1.2
1.4	protein (G)	1.2
0.03	saturated fat (G)	0.04
4	Vitamin C (MG)	4
0	Vitamin A (UG)	436
1.2	Vitamin E (MG)	0.13
11	calcium (MG)	33
0.06	iron (MG)	0.97
0.14	thiamin (MG)	0.07
0.2	riboflavin (MG)	0.07
1	niacin (MG)	0.31
0.48	pantothenic acid (MG)	0.14
0.33	Vitamin B6 (MG)	0.07
16	folate (UG)	136

0.915 | 0.915 | 2.8 Complete Comparison:
Romaine Lettuce vs. Water Chestnut

Sweet Potatoes

Similarity: > 90%

Sweet potatoes are also high in dietary fiber and potassium. Also, sweet potatoes contains more Vitamin A, calcium and iron than water chestnut.

For 100 grams of water chestnut and sweet potatoes:

Water Chestnut (3/4 cup)		Sweet Potatoes (3/4 cup)
3	dietary fiber (G)	3
0.33	Vitamin B6 (MG)	0.21
584	potassium (MG)	337

However, water chestnut does contain more riboflavin and Vitamin B6 than sweet potatoes by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	86
4.8	sugar (G)	4.2
1.4	protein (G)	1.6
0.03	saturated fat (G)	0.02
4	Vitamin C (MG)	2.4
0	Vitamin A (UG)	709
1.2	Vitamin E (MG)	0.26
11	calcium (MG)	30
0.06	iron (MG)	0.61
0.14	thiamin (MG)	0.08
0.2	riboflavin (MG)	0.06
1	niacin (MG)	0.56
0.48	pantothenic acid (MG)	0.8
0.33	Vitamin B6 (MG)	0.21
16	folate (UG)	11

0.913 | 0.913 | 2.41 Complete Comparison:
Sweet Potatoes vs. Water Chestnut

Russet Potato

Similarity: > 90%

Russet potato is also high in potassium and Vitamin B6. Also, russet potato contains more iron than water chestnut.

For 100 grams of water chestnut and russet potato:

Water Chestnut (3/4 cup)		Russet Potato (5/8 cup)
3	dietary fiber (G)	1.3
0.33	Vitamin B6 (MG)	0.35
584	potassium (MG)	417

However, water chestnut does contain more dietary fiber and riboflavin than russet potato by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	79
4.8	sugar (G)	0.62
1.4	protein (G)	2.1
0.03	saturated fat (G)	0.03
4	Vitamin C (MG)	5.7
1.2	Vitamin E (MG)	0.01
11	calcium (MG)	13
0.06	iron (MG)	0.86
0.14	thiamin (MG)	0.08
0.2	riboflavin (MG)	0.03
1	niacin (MG)	1
0.48	pantothenic acid (MG)	0.3
0.33	Vitamin B6 (MG)	0.35
16	folate (UG)	14

0.907 | 0.907 | 1.37 Complete Comparison:
Russet Potato vs. Water Chestnut

Asparagus

Similarity: 88%

Asparagus are also high in dietary fiber and potassium. Moreover, asparagus contains more Vitamin A, calcium, iron and folate than water chestnut.

For 100 grams of water chestnut and asparagus:

Water Chestnut (3/4 cup)		Asparagus (3/4 cup)
3	dietary fiber (G)	2.1
0.33	Vitamin B6 (MG)	0.09
584	potassium (MG)	202

However, water chestnut does contain more Vitamin B6 than asparagus by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	20
4.8	sugar (G)	1.9
1.4	protein (G)	2.2
0.03	saturated fat (G)	0.04
4	Vitamin C (MG)	5.6
0	Vitamin A (UG)	38
1.2	Vitamin E (MG)	1.1
11	calcium (MG)	24
0.06	iron (MG)	2.1
0.14	thiamin (MG)	0.14
0.2	riboflavin (MG)	0.14
1	niacin (MG)	0.98
0.48	pantothenic acid (MG)	0.27
0.33	Vitamin B6 (MG)	0.09
16	folate (UG)	52

0.879 | 0.879 | 1.95 Complete Comparison:
Asparagus vs. Water Chestnut

Eggplant

Similarity: 88%

Eggplant is also high in dietary fiber and potassium.

For 100 grams of water chestnut and eggplant:

Water Chestnut (3/4 cup)		Eggplant (1.25 cup)
3	dietary fiber (G)	3
0.33	Vitamin B6 (MG)	0.08
584	potassium (MG)	229

A higher water content, eggplant is less nutritionally dense than water chestnut. Water chestnut does contain more thiamin, riboflavin and Vitamin B6 than eggplant by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	25
4.8	sugar (G)	3.5
1.4	protein (G)	0.98
0.03	saturated fat (G)	0.03
4	Vitamin C (MG)	2.2
0	Vitamin A (UG)	1
1.2	Vitamin E (MG)	0.3
11	calcium (MG)	9
0.06	iron (MG)	0.23
0.14	thiamin (MG)	0.04
0.2	riboflavin (MG)	0.04
1	niacin (MG)	0.65
0.48	pantothenic acid (MG)	0.28
0.33	Vitamin B6 (MG)	0.08
16	folate (UG)	22

0.875 | 0.875 | 0.91 Complete Comparison:
Eggplant vs. Water Chestnut

Baby Carrots

Similarity: 88%

Baby carrots are also high in dietary fiber and potassium. Also, baby carrots contains more Vitamin A, calcium and iron than water chestnut.

For 100 grams of water chestnut and baby carrots:

Water Chestnut (3/4 cup)		Baby Carrots (7 large)
3	dietary fiber (G)	2.9
0.33	Vitamin B6 (MG)	0.11
584	potassium (MG)	237

However, water chestnut does contain more Vitamin E, thiamin, riboflavin and Vitamin B6 than baby carrots by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	35
4.8	sugar (G)	4.8
1.4	protein (G)	0.64
0.03	saturated fat (G)	0.02
4	Vitamin C (MG)	2.6
0	Vitamin A (UG)	690
1.2	Vitamin E (MG)	0
11	calcium (MG)	32
0.06	iron (MG)	0.89
0.14	thiamin (MG)	0.03
0.2	riboflavin (MG)	0.04
1	niacin (MG)	0.56
0.48	pantothenic acid (MG)	0.4
0.33	Vitamin B6 (MG)	0.11
16	folate (UG)	27

0.875 | 0.875 | 2.01 Complete Comparison:
Baby Carrots vs. Water Chestnut

Tomato Sauce

Similarity: 87%

Tomato sauce is also high in potassium and contains some of the same nutrients. Also, tomato sauce contains more Vitamin C, Vitamin A and iron than water chestnut.

For 100 grams of water chestnut and tomato sauce:

Water Chestnut (3/4 cup)		Tomato Sauce (3/8 cup)
3	dietary fiber (G)	1.5
0.33	Vitamin B6 (MG)	0.1
584	potassium (MG)	297

However, water chestnut does contain more dietary fiber, thiamin, riboflavin and Vitamin B6 than tomato sauce by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	24
4.8	sugar (G)	3.6
1.4	protein (G)	1.2
0.03	saturated fat (G)	0.04
4	Vitamin C (MG)	7
0	Vitamin A (UG)	22
1.2	Vitamin E (MG)	1.4
11	calcium (MG)	14
0.06	iron (MG)	0.96
0.14	thiamin (MG)	0.02
0.2	riboflavin (MG)	0.07
1	niacin (MG)	0.99
0.48	pantothenic acid (MG)	0.31
0.33	Vitamin B6 (MG)	0.1
16	folate (UG)	9

0.87 | 0.87 | 1.08 Complete Comparison:
Tomato Sauce vs. Water Chestnut

Shallot

Similarity: 87%

Shallot is also high in dietary fiber, potassium and Vitamin B6. Also, shallot contains more Vitamin C, calcium and iron than water chestnut.

For 100 grams of water chestnut and shallot:

Water Chestnut (3/4 cup)		Shallot (10 tbsps)
3	dietary fiber (G)	3.2
0.33	Vitamin B6 (MG)	0.35
584	potassium (MG)	334

However, water chestnut does contain more thiamin, riboflavin and niacin than shallot by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	72
4.8	sugar (G)	7.9
1.4	protein (G)	2.5
0.03	saturated fat (G)	0.02
4	Vitamin C (MG)	8
1.2	Vitamin E (MG)	0.04
11	calcium (MG)	37
0.06	iron (MG)	1.2
0.14	thiamin (MG)	0.06
0.2	riboflavin (MG)	0.02
1	niacin (MG)	0.2
0.48	pantothenic acid (MG)	0.29
0.33	Vitamin B6 (MG)	0.35
16	folate (UG)	34

0.869 | 0.869 | 1.53 Complete Comparison:
Shallot vs. Water Chestnut

Ginger Root

Similarity: 87%

Ginger root is also high in potassium and contains some of the same nutrients. Also, ginger root contains more iron than water chestnut.

For 100 grams of water chestnut and ginger root:

Water Chestnut (3/4 cup)		Ginger Root (50 tsps)
3	dietary fiber (G)	2
0.33	Vitamin B6 (MG)	0.16
584	potassium (MG)	415

However, water chestnut does contain more dietary fiber, thiamin, riboflavin and Vitamin B6 than ginger root by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	80
4.8	sugar (G)	1.7
1.4	protein (G)	1.8
0.03	saturated fat (G)	0.2
4	Vitamin C (MG)	5
1.2	Vitamin E (MG)	0.26
11	calcium (MG)	16
0.06	iron (MG)	0.6
0.14	thiamin (MG)	0.03
0.2	riboflavin (MG)	0.03
1	niacin (MG)	0.75
0.48	pantothenic acid (MG)	0.2
0.33	Vitamin B6 (MG)	0.16
16	folate (UG)	11

0.869 | 0.869 | 1.22 Complete Comparison:
Ginger Root vs. Water Chestnut

Ketchup

Similarity: 87%

Ketchup is also high in potassium and contains some of the same nutrients. Also, ketchup contains more Vitamin A than water chestnut.

For 100 grams of water chestnut and ketchup:

Water Chestnut (3/4 cup)		Ketchup (6 tbsps)
3	dietary fiber (G)	0.3
0.33	Vitamin B6 (MG)	0.16
584	potassium (MG)	281

However, water chestnut does contain more dietary fiber, thiamin, pantothenic acid and Vitamin B6 than ketchup by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	101
4.8	sugar (G)	21
1.4	protein (G)	1
0.03	saturated fat (G)	0.01
4	Vitamin C (MG)	4.1
0	Vitamin A (UG)	26
1.2	Vitamin E (MG)	1.5
11	calcium (MG)	15
0.06	iron (MG)	0.35
0.14	thiamin (MG)	0.01
0.2	riboflavin (MG)	0.17
1	niacin (MG)	1.4
0.48	pantothenic acid (MG)	0.05
0.33	Vitamin B6 (MG)	0.16
16	folate (UG)	9

0.867 | 0.867 | 1.15 Complete Comparison:
Ketchup vs. Water Chestnut

fruits

Several fruits or fruit products offer similar nutrients to water chestnut including grapes, figs, banana and jackfruit.

Grapes

Similarity: > 90%

Grapes contain nutrients similar to water chestnut, but in smaller amounts overall.

For 100 grams of water chestnut and grapes:

Water Chestnut (3/4 cup)		Grapes (5/8 cup)
3	dietary fiber (G)	0.9
0.33	Vitamin B6 (MG)	0.09
584	potassium (MG)	191

A higher water content, grapes is less nutritionally dense than water chestnut. Water chestnut does contain more dietary fiber, potassium, thiamin and riboflavin than grapes by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	69
4.8	sugar (G)	15
1.4	protein (G)	0.72
0.03	saturated fat (G)	0.05
4	Vitamin C (MG)	3.2
0	Vitamin A (UG)	3
1.2	Vitamin E (MG)	0.19
11	calcium (MG)	10
0.06	iron (MG)	0.36
0.14	thiamin (MG)	0.07
0.2	riboflavin (MG)	0.07
1	niacin (MG)	0.19
0.48	pantothenic acid (MG)	0.05
0.33	Vitamin B6 (MG)	0.09
16	folate (UG)	2

0.931 | 0.931 | 0.82 Complete Comparison:
Grapes vs. Water Chestnut

Figs

Similarity: > 90%

Figs are also high in dietary fiber and potassium. Also, figs contains more Vitamin A and calcium than water chestnut.

For 100 grams of water chestnut and figs:

Water Chestnut (3/4 cup)		Figs (1.5 large)
3	dietary fiber (G)	2.9
0.33	Vitamin B6 (MG)	0.11
584	potassium (MG)	232

However, water chestnut does contain more thiamin, riboflavin and Vitamin B6 than figs by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	74
4.8	sugar (G)	16
1.4	protein (G)	0.75
0.03	saturated fat (G)	0.06
4	Vitamin C (MG)	2
0	Vitamin A (UG)	7
1.2	Vitamin E (MG)	0.11
11	calcium (MG)	35
0.06	iron (MG)	0.37
0.14	thiamin (MG)	0.06
0.2	riboflavin (MG)	0.05
1	niacin (MG)	0.4
0.48	pantothenic acid (MG)	0.3
0.33	Vitamin B6 (MG)	0.11
16	folate (UG)	6

0.909 | 0.909 | 0.96 Complete Comparison:
Figs vs. Water Chestnut

Banana

Similarity: > 90%

Banana is also high in dietary fiber, potassium and Vitamin B6. Also, banana contains more Vitamin C than water chestnut.

For 100 grams of water chestnut and banana:

Water Chestnut (3/4 cup)		Banana (7/8 medium)
3	dietary fiber (G)	2.6
0.33	Vitamin B6 (MG)	0.37
584	potassium (MG)	358

However, water chestnut does contain more thiamin and riboflavin than banana by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	89
4.8	sugar (G)	12
1.4	protein (G)	1.1
0.03	saturated fat (G)	0.11
4	Vitamin C (MG)	8.7
0	Vitamin A (UG)	3
1.2	Vitamin E (MG)	0.1
11	calcium (MG)	5
0.06	iron (MG)	0.26
0.14	thiamin (MG)	0.03
0.2	riboflavin (MG)	0.07
1	niacin (MG)	0.67
0.48	pantothenic acid (MG)	0.33
0.33	Vitamin B6 (MG)	0.37
16	folate (UG)	20

0.9 | 0.9 | 1.42 Complete Comparison:
Banana vs. Water Chestnut

Jackfruit

Similarity: 89%

Jackfruit is also high in potassium and Vitamin B6. Also, jackfruit contains more Vitamin C and calcium than water chestnut.

For 100 grams of water chestnut and jackfruit:

Water Chestnut (3/4 cup)		Jackfruit (5/8 cup)
3	dietary fiber (G)	1.5
0.33	Vitamin B6 (MG)	0.33
584	potassium (MG)	448

However, water chestnut does contain more dietary fiber and riboflavin than jackfruit by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	95
4.8	sugar (G)	19
1.4	protein (G)	1.7
0.03	saturated fat (G)	0.2
4	Vitamin C (MG)	14
0	Vitamin A (UG)	5
1.2	Vitamin E (MG)	0.34
11	calcium (MG)	24
0.06	iron (MG)	0.23
0.14	thiamin (MG)	0.11
0.2	riboflavin (MG)	0.06
1	niacin (MG)	0.92
0.48	pantothenic acid (MG)	0.24
0.33	Vitamin B6 (MG)	0.33
16	folate (UG)	24

0.888 | 0.888 | 1.42 Complete Comparison:
Jackfruit vs. Water Chestnut

nuts, grains and legumes

Pistachio

Similarity: > 90%

More nutritionally dense than water chestnut, pistachio is also high in dietary fiber, potassium and Vitamin B6. Also, pistachio contains more protein, Vitamin A and calcium than water chestnut.

For 100 grams of water chestnut and pistachio:

Water Chestnut (3/4 cup)		Pistachio (7/8 cup)
3	dietary fiber (G)	10
0.33	Vitamin B6 (MG)	1.1
584	potassium (MG)	1007

However, water chestnut

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	572
4.8	sugar (G)	7.7
1.4	protein (G)	21
0.03	saturated fat (G)	5.6
4	Vitamin C (MG)	3
0	Vitamin A (UG)	13
1.2	Vitamin E (MG)	2.2
11	calcium (MG)	107
0.06	iron (MG)	4
0.14	thiamin (MG)	0.7
0.2	riboflavin (MG)	0.23
1	niacin (MG)	1.4
0.48	pantothenic acid (MG)	0.51
0.33	Vitamin B6 (MG)	1.1
16	folate (UG)	51

0.895 | 0.895 | 7.29 Complete Comparison:
Pistachio vs. Water Chestnut

Morel Mushroom

Similarity: 88%

Morel mushroom is also high in dietary fiber and potassium. Moreover, morel mushroom contains more protein, Vitamin D, calcium, iron and niacin than water chestnut.

For 100 grams of water chestnut and morel mushroom:

Water Chestnut (3/4 cup)		Morel Mushroom (1.5 cup)
3	dietary fiber (G)	2.8
0.33	Vitamin B6 (MG)	0.14
584	potassium (MG)	411

However, water chestnut does contain more Vitamin C, Vitamin E and thiamin than morel mushroom by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	31
4.8	sugar (G)	0.6
1.4	protein (G)	3.1
0.03	saturated fat (G)	0.07
4	Vitamin C (MG)	0
0	Vitamin D (IU)	206
1.2	Vitamin E (MG)	0
11	calcium (MG)	43
0.06	iron (MG)	12
0.14	thiamin (MG)	0.07
0.2	riboflavin (MG)	0.21
1	niacin (MG)	2.3
0.48	pantothenic acid (MG)	0.44
0.33	Vitamin B6 (MG)	0.14
16	folate (UG)	9

0.881 | 0.881 | 3.11 Complete Comparison:
Morel Mushroom vs. Water Chestnut

other

Fries

Similarity: > 90%

Fries are also high in dietary fiber, potassium and Vitamin B6. Also, fries contains more protein, iron and niacin than water chestnut.

For 100 grams of water chestnut and fries:

Water Chestnut (3/4 cup)		Fries (1.5 serving)
3	dietary fiber (G)	3.8
0.33	Vitamin B6 (MG)	0.37
584	potassium (MG)	579

However, water chestnut does contain more riboflavin than fries by weight.

Here is a comparison of the rest of nutrients:

97	calories (KCAL)	312
4.8	sugar (G)	0.3
1.4	protein (G)	3.4
0.03	saturated fat (G)	2.3
0	trans fat (G)	0.06
4	Vitamin C (MG)	4.7
1.2	Vitamin E (MG)	1.7
11	calcium (MG)	18
0.06	iron (MG)	0.81
0.14	thiamin (MG)	0.17
0.2	riboflavin (MG)	0.04
1	niacin (MG)	3
0.48	pantothenic acid (MG)	0.58
0.33	Vitamin B6 (MG)	0.37
16	folate (UG)	30

0.912 | 0.912 | 2.78 Complete Comparison:
Fries vs. Water Chestnut

Other Nutritional Substitutes

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