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.
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.
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 32:63:5 and for water chestnut, 6:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Water Chestnut | |
|---|---|---|
| Protein | 32% | 6% |
| 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Bean Sprouts or Water Chestnut .
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 % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 | |||
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.