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  6. Edamame vs. Water chestnuts

Edamame vs. Water chestnuts — In-Depth Nutrition Comparison

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Significant differences between Edamame and Water chestnuts

  • Edamame has more Folate, Manganese, Iron, Vitamin K, Phosphorus, Magnesium, Fiber, Zinc, and Calcium, however, Water chestnuts are richer in Vitamin B6.
  • Edamame covers your daily Folate needs 74% more than Water chestnuts.
  • Water chestnuts have 89 times less Vitamin K than Edamame. Edamame has 26.7µg of Vitamin K, while Water chestnuts have 0.3µg.

Specific food types used in this comparison are Edamame, frozen, prepared and Waterchestnuts, chinese, (matai), raw.

Infographic

Edamame 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.
Edamame
Edamame
9
:
1
Water chestnuts
Water chestnuts
Contains more Calcium +472.7%
Contains more Iron +3683.3%
Contains more Magnesium +190.9%
Contains more Phosphorus +168.3%
Contains less Sodium -57.1%
Contains more Zinc +174%
Contains more Manganese +209.4%
Contains more Selenium +14.3%
Contains more Potassium +33.9%
Equal in Copper - 0.326
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
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 +472.7%
Contains more Iron +3683.3%
Contains more Magnesium +190.9%
Contains more Phosphorus +168.3%
Contains less Sodium -57.1%
Contains more Zinc +174%
Contains more Manganese +209.4%
Contains more Selenium +14.3%
Contains more Potassium +33.9%
Equal in Copper - 0.326

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.
Edamame
Edamame
5
:
5
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin C +52.5%
Contains more Vitamin B1 +42.9%
Contains more Folate +1843.8%
Contains more Vitamin K +8800%
Contains more Vitamin E +76.5%
Contains more Vitamin B2 +29%
Contains more Vitamin B5 +21.3%
Contains more Vitamin B6 +228%
Equal in Vitamin B3 - 1
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
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 +52.5%
Contains more Vitamin B1 +42.9%
Contains more Folate +1843.8%
Contains more Vitamin K +8800%
Contains more Vitamin E +76.5%
Contains more Vitamin B2 +29%
Contains more Vitamin B5 +21.3%
Contains more Vitamin B6 +228%
Equal in Vitamin B3 - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Water chestnuts
Water chestnuts
Contains more Protein +750.7%
Contains more Fats +5100%
Contains more Carbs +168.7%
Equal in Water - 73.46
Equal in Other - 1.1
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 +750.7%
Contains more Fats +5100%
Contains more Carbs +168.7%
Equal in Water - 73.46
Equal in Other - 1.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +64000%
Contains more Polyunsaturated fat +4914%
Contains less Saturated Fat -95.8%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 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 +64000%
Contains more Polyunsaturated fat +4914%
Contains less Saturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Water chestnuts Opinion
Net carbs 3.71g 20.94g Water chestnuts
Protein 11.91g 1.4g Edamame
Fats 5.2g 0.1g Edamame
Carbs 8.91g 23.94g Water chestnuts
Calories 121kcal 97kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 4.8g Edamame
Fiber 5.2g 3g Edamame
Calcium 63mg 11mg Edamame
Iron 2.27mg 0.06mg Edamame
Magnesium 64mg 22mg Edamame
Phosphorus 169mg 63mg Edamame
Potassium 436mg 584mg Water chestnuts
Sodium 6mg 14mg Edamame
Zinc 1.37mg 0.5mg Edamame
Copper 0.345mg 0.326mg Edamame
Manganese 1.024mg 0.331mg Edamame
Selenium 0.8µg 0.7µg Edamame
Vitamin A 298IU 0IU Edamame
Vitamin A RAE 15µg 0µg Edamame
Vitamin E 0.68mg 1.2mg Water chestnuts
Vitamin C 6.1mg 4mg Edamame
Vitamin B1 0.2mg 0.14mg Edamame
Vitamin B2 0.155mg 0.2mg Water chestnuts
Vitamin B3 0.915mg 1mg Water chestnuts
Vitamin B5 0.395mg 0.479mg Water chestnuts
Vitamin B6 0.1mg 0.328mg Water chestnuts
Folate 311µg 16µg Edamame
Vitamin K 26.7µg 0.3µg Edamame
Tryptophan 0.126mg Edamame
Threonine 0.331mg Edamame
Isoleucine 0.3mg Edamame
Leucine 0.745mg Edamame
Lysine 0.745mg Edamame
Methionine 0.141mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0.009g 0g Water chestnuts
Saturated Fat 0.62g 0.026g Water chestnuts
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.002g Edamame
Polyunsaturated fat 2.156g 0.043g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

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

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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
42%
Edamame
21%
Water chestnuts
Minerals Daily Need Coverage Score
55%
Edamame
27%
Water chestnuts

Comparison summary

Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.594g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.