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  6. Water chestnuts vs. Green bean raw

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

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Significant differences between water chestnuts and green bean raw

  • Water chestnuts have more copper, vitamin B6, potassium, vitamin B2, vitamin E, and vitamin B5; however, green bean raw is richer in vitamin K, vitamin A, iron, and vitamin C.
  • Green bean raw covers your daily vitamin K needs 36% more than water chestnuts.
  • Green bean raw has 5 times less copper than water chestnuts. Water chestnuts have 0.326mg of copper, while green bean raw has 0.069mg.

Specific food types used in this comparison are Waterchestnuts, chinese, (matai), raw and Beans, snap, green, raw.

Infographic

Water chestnuts vs Green bean raw 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.
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more PotassiumPotassium +176.8%
Contains more CopperCopper +372.5%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +65.8%
Contains more ManganeseManganese +53.2%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +236.4%
Contains more IronIron +1616.7%
Contains less SodiumSodium -57.1%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 0% 24% 35% 46% 19% 29% 76% 0% 0.75% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin EVitamin E +192.7%
Contains more Vitamin B1Vitamin B1 +70.7%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin B3Vitamin B3 +36.2%
Contains more Vitamin B5Vitamin B5 +112.9%
Contains more Vitamin B6Vitamin B6 +132.6%
Contains more Vitamin CVitamin C +205%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +14233.3%
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 bean raw DV% diff.
Vitamin K 0.3µg 43µg 36%
Copper 0.326mg 0.069mg 29%
Vitamin B6 0.328mg 0.141mg 14%
Iron 0.06mg 1.03mg 12%
Potassium 584mg 211mg 11%
Vitamin C 4mg 12.2mg 9%
Vitamin B2 0.2mg 0.104mg 7%
Carbs 23.94g 6.97g 6%
Vitamin E 1.2mg 0.41mg 5%
Manganese 0.331mg 0.216mg 5%
Vitamin B1 0.14mg 0.082mg 5%
Vitamin B5 0.479mg 0.225mg 5%
Phosphorus 63mg 38mg 4%
Vitamin A 0µg 35µg 4%
Folate 16µg 33µg 4%
Choline 36.2mg 15.3mg 4%
Calories 97kcal 31kcal 3%
Calcium 11mg 37mg 3%
Zinc 0.5mg 0.24mg 2%
Vitamin B3 1mg 0.734mg 2%
Fructose 1.39g 2%
Protein 1.4g 1.83g 1%
Magnesium 22mg 25mg 1%
Fiber 3g 2.7g 1%
Protein per 100 calories 1.4g 5.9g N/A
Calories per 10 g protein 693kcal 169kcal N/A
Weight per 100 calories 103g 323g N/A
Fats 0.1g 0.22g 0%
Net carbs 20.94g 4.27g N/A
Sugar 4.8g 3.26g N/A
Starch 0.88g 0%
Sodium 14mg 6mg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.026g 0.05g 0%
Monounsaturated fat 0.002g 0.01g 0%
Polyunsaturated fat 0.043g 0.113g 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more CarbsCarbs +243.5%
Contains more OtherOther +66.7%
Contains more ProteinProtein +30.7%
Contains more FatsFats +120%
Contains more WaterWater +23%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -48%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +162.8%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.