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  6. Yardlong beans vs. Water chestnuts

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 cover your daily need for 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.

Infographic

Yardlong beans vs Water chestnuts infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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%
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 54% 0% 7.7% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34%
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%
Contains more Vitamin CVitamin C +305%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +181.3%
Contains more Vitamin EVitamin E +∞%
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%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Water chestnuts DV% diff.
Copper 0.047mg 0.326mg 31%
Vitamin B6 0.024mg 0.328mg 23%
Vitamin C 16.2mg 4mg 14%
Iron 0.98mg 0.06mg 12%
Fiber 3g 12%
Potassium 290mg 584mg 9%
Vitamin B5 0.051mg 0.479mg 9%
Vitamin E 1.2mg 8%
Vitamin B2 0.099mg 0.2mg 8%
Folate 45µg 16µg 7%
Choline 36.2mg 7%
Manganese 0.201mg 0.331mg 6%
Carbs 9.18g 23.94g 5%
Magnesium 42mg 22mg 5%
Vitamin B1 0.085mg 0.14mg 5%
Calories 47kcal 97kcal 3%
Calcium 44mg 11mg 3%
Vitamin A 23µg 0µg 3%
Protein 2.53g 1.4g 2%
Vitamin B3 0.63mg 1mg 2%
Zinc 0.36mg 0.5mg 1%
Phosphorus 57mg 63mg 1%
Selenium 1.5µg 0.7µg 1%
Protein per 100 calories 5.4g 1.4g N/A
Calories per 10 g protein 186kcal 693kcal N/A
Weight per 100 calories 213g 103g N/A
Fats 0.1g 0.1g 0%
Net carbs 9.18g 20.94g N/A
Sugar 4.8g N/A
Sodium 4mg 14mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.026g 0.026g 0%
Monounsaturated fat 0.009g 0.002g 0%
Polyunsaturated fat 0.042g 0.043g 0%
Tryptophan 0.029mg 0%
Threonine 0.094mg 0%
Isoleucine 0.135mg 0%
Leucine 0.18mg 0%
Lysine 0.166mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.139mg 0%
Valine 0.146mg 0%
Histidine 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
24% 73%
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%
~equal in Fats ~0.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
37% 3% 61%
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

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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. Yardlong beans - 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.