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

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Differences between water chestnuts and green beans

  • Water chestnuts have more copper, vitamin B6, potassium, vitamin B5, vitamin B2, and vitamin B1, while green beans have more vitamin K, vitamin A, iron, and vitamin C.
  • Green beans' daily need coverage for vitamin K is 40% higher.
  • Green beans contain 6 times less vitamin B5 than water chestnuts. Water chestnuts contain 0.479mg of vitamin B5, while green beans contain 0.074mg.

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

Infographic

Water chestnuts vs Green beans infographic
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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 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +22.2%
Contains more PotassiumPotassium +300%
Contains more CopperCopper +471.9%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +117.2%
Contains more ManganeseManganese +16.1%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +300%
Contains more IronIron +983.3%
Contains less SodiumSodium -92.9%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin EVitamin E +160.9%
Contains more Vitamin B1Vitamin B1 +89.2%
Contains more Vitamin B2Vitamin B2 +106.2%
Contains more Vitamin B3Vitamin B3 +62.9%
Contains more Vitamin B5Vitamin B5 +547.3%
Contains more Vitamin B6Vitamin B6 +485.7%
Contains more CholineCholine +114.2%
Contains more Vitamin CVitamin C +142.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +15866.7%
Contains more FolateFolate +106.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Green beans DV% diff.
Vitamin K 0.3µg 47.9µg 40%
Copper 0.326mg 0.057mg 30%
Vitamin B6 0.328mg 0.056mg 21%
Potassium 584mg 146mg 13%
Vitamin B5 0.479mg 0.074mg 8%
Vitamin B2 0.2mg 0.097mg 8%
Iron 0.06mg 0.65mg 7%
Vitamin B1 0.14mg 0.074mg 6%
Vitamin C 4mg 9.7mg 6%
Carbs 23.94g 7.88g 5%
Vitamin E 1.2mg 0.46mg 5%
Phosphorus 63mg 29mg 5%
Vitamin A 0µg 32µg 4%
Choline 36.2mg 16.9mg 4%
Folate 16µg 33µg 4%
Calories 97kcal 35kcal 3%
Calcium 11mg 44mg 3%
Vitamin B3 1mg 0.614mg 2%
Manganese 0.331mg 0.285mg 2%
Zinc 0.5mg 0.25mg 2%
Sodium 14mg 1mg 1%
Polyunsaturated fat 0.043g 0.145g 1%
Selenium 0.7µg 0.2µg 1%
Protein 1.4g 1.89g 1%
Fiber 3g 3.2g 1%
Magnesium 22mg 18mg 1%
Fats 0.1g 0.28g 0%
Net carbs 20.94g 4.68g N/A
Sugar 4.8g 3.63g N/A
Saturated fat 0.026g 0.064g 0%
Monounsaturated fat 0.002g 0.011g 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -59.4%
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +237.2%

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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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.