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  6. Chestnut vs. Water chestnuts

Chestnut vs. Water chestnuts — In-Depth Nutrition Comparison

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How are chestnut and water chestnuts different?

  • Chestnut is higher in vitamin C, manganese, iron, copper, magnesium, folate, and phosphorus; however, water chestnuts are richer in vitamin B2 and vitamin B6.
  • Daily need coverage for vitamin C for chestnut is 25% higher.
  • Chestnut contains 29 times more iron than water chestnuts. While chestnut contains 1.73mg of iron, water chestnuts contain only 0.06mg.

Nuts, chestnuts, european, boiled, and steamed and Waterchestnuts, chinese, (matai), raw are the varieties used in this article.

Infographic

Chestnut vs Water chestnuts infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +318.2%
Contains more PotassiumPotassium +22.4%
Contains more IronIron +2783.3%
Contains more CopperCopper +44.8%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +158%
Contains more ZincZinc +100%
Contains less SodiumSodium -48.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 89% 0% 0.33% 0% 37% 24% 14% 19% 54% 0% 0% 29%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 13% 0% 0% 24% 35% 46% 19% 29% 76% 0% 0.75% 12%
Contains more Vitamin CVitamin C +567.5%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +137.5%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin B3Vitamin B3 +36.8%
Contains more Vitamin B5Vitamin B5 +51.6%
Contains more Vitamin B6Vitamin B6 +40.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.14mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chestnut Water chestnuts DV% diff.
Vitamin C 26.7mg 4mg 25%
Manganese 0.854mg 0.331mg 23%
Iron 1.73mg 0.06mg 21%
Copper 0.472mg 0.326mg 16%
Fiber 3g 12%
Magnesium 54mg 22mg 8%
Vitamin E 1.2mg 8%
Vitamin B2 0.104mg 0.2mg 7%
Vitamin B6 0.233mg 0.328mg 7%
Choline 36.2mg 7%
Folate 38µg 16µg 6%
Phosphorus 99mg 63mg 5%
Calcium 46mg 11mg 4%
Potassium 715mg 584mg 4%
Vitamin B5 0.316mg 0.479mg 3%
Polyunsaturated fat 0.545g 0.043g 3%
Calories 131kcal 97kcal 2%
Fats 1.38g 0.1g 2%
Zinc 0.25mg 0.5mg 2%
Vitamin B3 0.731mg 1mg 2%
Protein 2g 1.4g 1%
Carbs 27.76g 23.94g 1%
Sodium 27mg 14mg 1%
Selenium 0.7µg 1%
Vitamin B1 0.148mg 0.14mg 1%
Saturated fat 0.26g 0.026g 1%
Monounsaturated fat 0.476g 0.002g 1%
Protein per 100 calories 1.5g 1.4g N/A
Calories per 10 g protein 655kcal 693kcal N/A
Weight per 100 calories 76g 103g N/A
Net carbs 27.76g 20.94g N/A
Sugar 4.8g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.022mg 0%
Threonine 0.071mg 0%
Isoleucine 0.079mg 0%
Leucine 0.118mg 0%
Lysine 0.118mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.084mg 0%
Valine 0.112mg 0%
Histidine 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more ProteinProtein +42.9%
Contains more FatsFats +1280%
Contains more CarbsCarbs +16%
Contains more OtherOther +54.9%
~equal in Water ~73.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +23700%
Contains more Poly. FatPolyunsaturated fat +1167.4%
Contains less Sat. FatSaturated fat -90%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/nutrients
  2. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.