Yardlong beans vs. Water chestnuts — In-Depth Nutrition Comparison
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How are Yardlong beans and Water chestnuts different?
- Yardlong beans is richer in Vitamin C, Iron, and Folate, while Water chestnuts are higher in Copper, Vitamin B6, Potassium, Vitamin B5, Vitamin B2, and Manganese.
- Water chestnuts covers your daily need of Copper 31% more than Yardlong beans.
- Yardlong beans contains 16 times more Iron than Water chestnuts. Yardlong beans contains 0.98mg of Iron, while Water chestnuts contain 0.06mg.
Yardlong bean, cooked, boiled, drained, without salt and Waterchestnuts, chinese, (matai), raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +90.9% |
| Contains more CalciumCalcium | +300% |
| Contains more IronIron | +1533.3% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +114.3% |
| Contains more PotassiumPotassium | +101.4% |
| Contains more CopperCopper | +593.6% |
| Contains more ZincZinc | +38.9% |
| Contains more PhosphorusPhosphorus | +10.5% |
| Contains more ManganeseManganese | +64.7% |
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.
| Contains more Vitamin CVitamin C | +305% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +181.3% |
| Contains more Vitamin B1Vitamin B1 | +64.7% |
| Contains more Vitamin B2Vitamin B2 | +102% |
| Contains more Vitamin B3Vitamin B3 | +58.7% |
| Contains more Vitamin B5Vitamin B5 | +839.2% |
| Contains more Vitamin B6Vitamin B6 | +1266.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
| Contains more ProteinProtein | +80.7% |
| Contains more WaterWater | +19.1% |
| Contains more CarbsCarbs | +160.8% |
| Contains more OtherOther | +52.8% |
~equal in
Fats
~0.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.026 g
Monounsaturated Fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
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 | +350% |
~equal in
Saturated Fat
~0.026g
~equal in
Polyunsaturated fat
~0.043g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Saturated Fat | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 47kcal | 97kcal |
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| Protein | 2.53g | 1.4g |
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| Fats | 0.1g | 0.1g | |
| Vitamin C | 16.2mg | 4mg |
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| Net carbs | 9.18g | 20.94g |
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| Carbs | 9.18g | 23.94g |
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| Magnesium | 42mg | 22mg |
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| Calcium | 44mg | 11mg |
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| Potassium | 290mg | 584mg |
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| Iron | 0.98mg | 0.06mg |
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| Sugar | 4.8g |
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| Fiber | 3g |
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| Copper | 0.047mg | 0.326mg |
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| Zinc | 0.36mg | 0.5mg |
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| Phosphorus | 57mg | 63mg |
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| Sodium | 4mg | 14mg |
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| Vitamin A | 450IU | 0IU |
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| Vitamin A | 23µg | 0µg |
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| Vitamin E | 1.2mg |
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| Manganese | 0.201mg | 0.331mg |
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| Selenium | 1.5µg | 0.7µg |
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| Vitamin B1 | 0.085mg | 0.14mg |
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| Vitamin B2 | 0.099mg | 0.2mg |
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| Vitamin B3 | 0.63mg | 1mg |
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| Vitamin B5 | 0.051mg | 0.479mg |
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| Vitamin B6 | 0.024mg | 0.328mg |
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| Vitamin K | 0.3µg |
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| Folate | 45µg | 16µg |
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| Choline | 36.2mg |
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| Saturated Fat | 0.026g | 0.026g | |
| Monounsaturated Fat | 0.009g | 0.002g |
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| Polyunsaturated fat | 0.042g | 0.043g |
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| Tryptophan | 0.029mg |
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| Threonine | 0.094mg |
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| Isoleucine | 0.135mg |
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| Leucine | 0.18mg |
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| Lysine | 0.166mg |
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| Methionine | 0.036mg |
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| Phenylalanine | 0.139mg |
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| Valine | 0.146mg |
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| Histidine | 0.082mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
21%
Minerals Daily Need Coverage Score
19%
27%
Comparison summary
Which food is lower in Sugar?
Yardlong beans is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Yardlong beans contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Water chestnuts is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Water chestnuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.026 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.