Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Green bean raw
  5. Compare
  6. Green bean raw vs. Water chestnuts

Green bean raw vs. Water chestnuts — In-Depth Nutrition Comparison

Compare

Significant differences between green bean raw and water chestnuts

  • Green bean raw has more vitamin K, vitamin A, iron, and vitamin C; however, water chestnuts are richer in copper, vitamin B6, potassium, vitamin B2, vitamin E, and vitamin B5.
  • Green bean raw covers your daily vitamin K needs 36% more than water chestnuts.

Specific food types used in this comparison are Beans, snap, green, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 +13.6%
Contains more CalciumCalcium +236.4%
Contains more IronIron +1616.7%
Contains less SodiumSodium -57.1%
Contains more PotassiumPotassium +176.8%
Contains more CopperCopper +372.5%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +65.8%
Contains more ManganeseManganese +53.2%
Contains more SeleniumSelenium +16.7%

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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
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 +205%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +14233.3%
Contains more FolateFolate +106.3%
Contains more Vitamin EVitamin E +192.7%
Contains more Vitamin B1Vitamin B1 +70.7%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin B3Vitamin B3 +36.2%
Contains more Vitamin B5Vitamin B5 +112.9%
Contains more Vitamin B6Vitamin B6 +132.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Water chestnuts DV% diff.
Vitamin K 43µg 0.3µg 36%
Copper 0.069mg 0.326mg 29%
Vitamin B6 0.141mg 0.328mg 14%
Iron 1.03mg 0.06mg 12%
Potassium 211mg 584mg 11%
Vitamin C 12.2mg 4mg 9%
Vitamin B2 0.104mg 0.2mg 7%
Carbs 6.97g 23.94g 6%
Vitamin E 0.41mg 1.2mg 5%
Manganese 0.216mg 0.331mg 5%
Vitamin B1 0.082mg 0.14mg 5%
Vitamin B5 0.225mg 0.479mg 5%
Phosphorus 38mg 63mg 4%
Vitamin A 35µg 0µg 4%
Folate 33µg 16µg 4%
Choline 15.3mg 36.2mg 4%
Calories 31kcal 97kcal 3%
Calcium 37mg 11mg 3%
Zinc 0.24mg 0.5mg 2%
Vitamin B3 0.734mg 1mg 2%
Fructose 1.39g 2%
Protein 1.83g 1.4g 1%
Magnesium 25mg 22mg 1%
Fiber 2.7g 3g 1%
Protein per 100 calories 5.9g 1.4g N/A
Calories per 10 g protein 169kcal 693kcal N/A
Weight per 100 calories 323g 103g N/A
Fats 0.22g 0.1g 0%
Net carbs 4.27g 20.94g N/A
Sugar 3.26g 4.8g N/A
Starch 0.88g 0%
Sodium 6mg 14mg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.05g 0.026g 0%
Monounsaturated fat 0.01g 0.002g 0%
Polyunsaturated fat 0.113g 0.043g 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +30.7%
Contains more FatsFats +120%
Contains more WaterWater +23%
Contains more CarbsCarbs +243.5%
Contains more OtherOther +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 +400%
Contains more Poly. FatPolyunsaturated fat +162.8%
Contains less Sat. FatSaturated fat -48%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.