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  6. Green bean vs. Water chestnuts

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

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Differences between Green bean and Water chestnuts

  • Green bean has more Vitamin K, Iron, and Vitamin C, while Water chestnuts has more Copper, Vitamin B6, Potassium, Vitamin B5, Vitamin B2, and Vitamin B1.
  • Green bean's daily need coverage for Vitamin K is 40% higher.
  • Water chestnuts contain 11 times less Iron than Green bean. Green bean contains 0.65mg of Iron, while Water chestnuts contain 0.06mg.

The food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and Waterchestnuts, chinese, (matai), raw.

Infographic

Green bean 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.
Green bean
Green bean
3
:
7
Water chestnuts
Water chestnuts
Contains more Calcium +300%
Contains more Iron +983.3%
Contains less Sodium -92.9%
Contains more Magnesium +22.2%
Contains more Phosphorus +117.2%
Contains more Potassium +300%
Contains more Zinc +100%
Contains more Copper +471.9%
Contains more Manganese +16.1%
Contains more Selenium +250%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Calcium +300%
Contains more Iron +983.3%
Contains less Sodium -92.9%
Contains more Magnesium +22.2%
Contains more Phosphorus +117.2%
Contains more Potassium +300%
Contains more Zinc +100%
Contains more Copper +471.9%
Contains more Manganese +16.1%
Contains more Selenium +250%

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.
Green bean
Green bean
4
:
6
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin C +142.5%
Contains more Folate +106.3%
Contains more Vitamin K +15866.7%
Contains more Vitamin E +160.9%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +106.2%
Contains more Vitamin B3 +62.9%
Contains more Vitamin B5 +547.3%
Contains more Vitamin B6 +485.7%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +142.5%
Contains more Folate +106.3%
Contains more Vitamin K +15866.7%
Contains more Vitamin E +160.9%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +106.2%
Contains more Vitamin B3 +62.9%
Contains more Vitamin B5 +547.3%
Contains more Vitamin B6 +485.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
3
:
2
Water chestnuts
Water chestnuts
Contains more Protein +35%
Contains more Fats +180%
Contains more Water +21.5%
Contains more Carbs +203.8%
Contains more Other +50.7%
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more Protein +35%
Contains more Fats +180%
Contains more Water +21.5%
Contains more Carbs +203.8%
Contains more Other +50.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +237.2%
Contains less Saturated Fat -59.4%
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +237.2%
Contains less Saturated Fat -59.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean Water chestnuts
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Green bean Water chestnuts Opinion
Net carbs 4.68g 20.94g Water chestnuts
Protein 1.89g 1.4g Green bean
Fats 0.28g 0.1g Green bean
Carbs 7.88g 23.94g Water chestnuts
Calories 35kcal 97kcal Water chestnuts
Sugar 3.63g 4.8g Green bean
Fiber 3.2g 3g Green bean
Calcium 44mg 11mg Green bean
Iron 0.65mg 0.06mg Green bean
Magnesium 18mg 22mg Water chestnuts
Phosphorus 29mg 63mg Water chestnuts
Potassium 146mg 584mg Water chestnuts
Sodium 1mg 14mg Green bean
Zinc 0.25mg 0.5mg Water chestnuts
Copper 0.057mg 0.326mg Water chestnuts
Manganese 0.285mg 0.331mg Water chestnuts
Selenium 0.2µg 0.7µg Water chestnuts
Vitamin A 633IU 0IU Green bean
Vitamin A RAE 32µg 0µg Green bean
Vitamin E 0.46mg 1.2mg Water chestnuts
Vitamin C 9.7mg 4mg Green bean
Vitamin B1 0.074mg 0.14mg Water chestnuts
Vitamin B2 0.097mg 0.2mg Water chestnuts
Vitamin B3 0.614mg 1mg Water chestnuts
Vitamin B5 0.074mg 0.479mg Water chestnuts
Vitamin B6 0.056mg 0.328mg Water chestnuts
Folate 33µg 16µg Green bean
Vitamin K 47.9µg 0.3µg Green bean
Tryptophan 0.02mg Green bean
Threonine 0.082mg Green bean
Isoleucine 0.069mg Green bean
Leucine 0.116mg Green bean
Lysine 0.091mg Green bean
Methionine 0.023mg Green bean
Phenylalanine 0.069mg Green bean
Valine 0.093mg Green bean
Histidine 0.035mg Green bean
Saturated Fat 0.064g 0.026g Water chestnuts
Monounsaturated Fat 0.011g 0.002g Green bean
Polyunsaturated fat 0.145g 0.043g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Water chestnuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Green bean
21%
Water chestnuts
Minerals Daily Need Coverage Score
14%
Green bean
27%
Water chestnuts

Comparison summary

Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 20)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $1.8)
Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is lower in Sugar?
Green bean
Green bean is lower in Sugar (difference - 1.17g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 13mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.