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  6. Yardlong bean (Asparagus bean) vs. Water chestnuts

Yardlong bean (Asparagus bean) vs. Water chestnuts — In-Depth Nutrition Comparison

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How are Yardlong bean (Asparagus bean) and Water chestnuts different?

  • Yardlong bean (Asparagus bean) 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 bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 16 times more Iron than Water chestnuts. Yardlong bean (Asparagus bean) 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.

Infographic

Yardlong bean (Asparagus 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
5
:
5
Water chestnuts
Water chestnuts
Contains more Calcium +300%
Contains more Iron +1533.3%
Contains more Magnesium +90.9%
Contains less Sodium -71.4%
Contains more Selenium +114.3%
Contains more Phosphorus +10.5%
Contains more Potassium +101.4%
Contains more Zinc +38.9%
Contains more Copper +593.6%
Contains more Manganese +64.7%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
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 +1533.3%
Contains more Magnesium +90.9%
Contains less Sodium -71.4%
Contains more Selenium +114.3%
Contains more Phosphorus +10.5%
Contains more Potassium +101.4%
Contains more Zinc +38.9%
Contains more Copper +593.6%
Contains more Manganese +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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
7
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin C +305%
Contains more Folate +181.3%
Contains more Vitamin B1 +64.7%
Contains more Vitamin B2 +102%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B5 +839.2%
Contains more Vitamin B6 +1266.7%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
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 +305%
Contains more Folate +181.3%
Contains more Vitamin B1 +64.7%
Contains more Vitamin B2 +102%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B5 +839.2%
Contains more Vitamin B6 +1266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
2
Water chestnuts
Water chestnuts
Contains more Protein +80.7%
Contains more Water +19.1%
Contains more Carbs +160.8%
Contains more Other +52.8%
Equal in Fats - 0.1
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +80.7%
Contains more Water +19.1%
Contains more Carbs +160.8%
Contains more Other +52.8%
Equal in Fats - 0.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +350%
Equal in Saturated Fat - 0.026
Equal in Polyunsaturated fat - 0.043
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 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 +350%
Equal in Saturated Fat - 0.026
Equal in Polyunsaturated fat - 0.043

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Water chestnuts Opinion
Net carbs 9.18g 20.94g Water chestnuts
Protein 2.53g 1.4g Yardlong bean (Asparagus bean)
Fats 0.1g 0.1g
Carbs 9.18g 23.94g Water chestnuts
Calories 47kcal 97kcal Water chestnuts
Sugar 4.8g Yardlong bean (Asparagus bean)
Fiber 3g Water chestnuts
Calcium 44mg 11mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.06mg Yardlong bean (Asparagus bean)
Magnesium 42mg 22mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 63mg Water chestnuts
Potassium 290mg 584mg Water chestnuts
Sodium 4mg 14mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.5mg Water chestnuts
Copper 0.047mg 0.326mg Water chestnuts
Manganese 0.201mg 0.331mg Water chestnuts
Selenium 1.5µg 0.7µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin E 1.2mg Water chestnuts
Vitamin C 16.2mg 4mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.14mg Water chestnuts
Vitamin B2 0.099mg 0.2mg Water chestnuts
Vitamin B3 0.63mg 1mg Water chestnuts
Vitamin B5 0.051mg 0.479mg Water chestnuts
Vitamin B6 0.024mg 0.328mg Water chestnuts
Folate 45µg 16µg Yardlong bean (Asparagus bean)
Vitamin K 0.3µg Water chestnuts
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.026g
Monounsaturated Fat 0.009g 0.002g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g 0.043g Water chestnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Water chestnuts
Low Fats diet Equal
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
15%
Yardlong bean (Asparagus bean)
21%
Water chestnuts
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
27%
Water chestnuts

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Water chestnuts
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.

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.