Bean Sprouts vs. Water Chestnut

Nutrition comparison of Bean Sprouts and Water Chestnut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of bean sprouts versus water chestnut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in bean sprouts and water chestnut:

  • Bean sprout has 69% less calories than water chestnut.
  • Bean sprout has 75% less carbohydrates than water chestnut.
  • Bean sprout is a great source of Vitamin C.
  • Water chestnut has more Vitamin B6, however, bean sprout contains more folate.
  • Water chestnut is a great source of dietary fiber.
  • Water chestnut is an excellent source of potassium.
Detailed nutritional comparison of bean sprouts and water chestnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.


Image of Bean Sprouts src
Image of Water Chestnut src

Calories and Carbs

calories

Bean sprout has 69% less calories than water chestnut - bean sprout has 30 calories per 100 grams and water chestnut has 97 calories.

For macronutrient ratios, bean sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to water chestnut per calorie. Bean sprouts has a macronutrient ratio of 33:63:5 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bean Sprouts Water Chestnut
Protein 33% 5%
Carbohydrates 63% 94%
Fat 5% 1%
Alcohol ~ ~

carbohydrates

Bean sprout has 75% less carbohydrates than water chestnut - bean sprout has 5.9g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.

dietary fiber

Water chestnut is a great source of dietary fiber and it has 67% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.

sugar

Bean sprouts and water chestnut contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and water chestnut has 4.8g of sugar.

Protein

protein

Bean sprout has 117% more protein than water chestnut - bean sprout has 3g of protein per 100 grams and water chestnut has 1.4g of protein.

Fat

saturated fat

Both bean sprouts and water chestnut are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.

Vitamins

Vitamin C

Bean sprout is a great source of Vitamin C and it has 230% more Vitamin C than water chestnut - bean sprout has 13.2mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.

Vitamin A

Bean sprouts and water chestnut contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.

Vitamin E

Bean sprouts and water chestnut contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.

Vitamin K

Bean sprout has 109 times more Vitamin K than water chestnut - bean sprout has 33ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.

The B Vitamins

Water chestnut has more Vitamin B6, however, bean sprout contains more folate. Both bean sprouts and water chestnut contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.

Bean Sprouts Water Chestnut
Thiamin 0.084 MG 0.14 MG
Riboflavin 0.124 MG 0.2 MG
Niacin 0.749 MG 1 MG
Pantothenic acid 0.38 MG 0.479 MG
Vitamin B6 0.088 MG 0.328 MG
Folate 61 UG 16 UG

Minerals

calcium

Bean sprouts and water chestnut contain similar amounts of calcium - bean sprout has 13mg of calcium per 100 grams and water chestnut has 11mg of calcium.

iron

Bean sprout has 14 times more iron than water chestnut - bean sprout has 0.91mg of iron per 100 grams and water chestnut has 0.06mg of iron.

potassium

Water chestnut is an excellent source of potassium and it has 292% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and water chestnut has 584mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both bean sprouts and water chestnut contain significant amounts of alpha linoleic acid (ALA).

Bean Sprouts Water Chestnut
alpha linoleic acid 0.016 G 0.01 G
Total 0.016 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, both bean sprouts and water chestnut contain small amounts of linoleic acid.

Bean Sprouts Water Chestnut
linoleic acid 0.042 G 0.032 G
Total 0.042 G 0.032 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .

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FAQ

Does bean sprouts or water chestnut contain more calories in 100 grams?
Bean sprout has 70% less calories than water chestnut - bean sprout has 30 calories in 100g and water chestnut has 97 calories.

Is bean sprouts or water chestnut better for protein?
Bean sprout has 120% more protein than water chestnut - bean sprout has 3g of protein per 100 grams and water chestnut has 1.4g of protein.

Does bean sprouts or water chestnut have more carbohydrates?
By weight, bean sprout has 80% fewer carbohydrates than water chestnut - bean sprout has 5.9g of carbs for 100g and water chestnut has 23.9g of carbohydrates.

Does bean sprouts or water chestnut contain more potassium?
Water chestnut is a rich source of potassium and it has 290% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and water chestnut has 584mg of potassium.