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 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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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) .
Bean Sprouts g
()
|
Daily Values (%) |
Water Chestnut g
()
|
|||||
---|---|---|---|---|---|---|---|
KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
|
5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
|
5% | potassium | 5% |
|
MG % | |
MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
|
5% | choline | 5% |
|
MG % | |
MG % |
|
5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
|
5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
|
5% | iodine | 5% |
|
UG % | |
MG % |
|
5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
|
5% | phosphorus | 5% |
|
MG % | |
UG % |
|
5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||