Edamame vs. Water Chestnut
Nutrition comparison of Edamame and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and water chestnut:
- Both edamame and water chestnut are high in dietary fiber and potassium.
- Edamame has 63% less carbohydrates than water chestnut.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
- Water chestnut has more Vitamin B6, however, edamame contains more folate.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and water chestnut has 20% less calories than edamame - edamame has 121 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, edamame is much heavier in protein, much lighter in carbs and much heavier in fat compared to water chestnut per calorie. Edamame has a macronutrient ratio of 37:27:36 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Water Chestnut | |
|---|---|---|
| Protein | 37% | 5% |
| Carbohydrates | 27% | 94% |
| Fat | 36% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 63% less carbohydrates than water chestnut - edamame has 8.9g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Both edamame and water chestnut are high in dietary fiber. Edamame has 73% more dietary fiber than water chestnut - edamame has 5.2g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Edamame and water chestnut contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Edamame is a great source of protein and it has 751% more protein than water chestnut - edamame has 11.9g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both edamame and water chestnut are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
trans fat
Both edamame and water chestnut are low in trans fat - edamame has 0.01g of trans fat per 100 grams and water chestnut does not contain significant amounts.
Vitamins
Vitamin C
Edamame and water chestnut contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than water chestnut - edamame has 15ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Edamame and water chestnut contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Edamame has 88 times more Vitamin K than water chestnut - edamame has 26.7ug 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, edamame contains more folate. Both edamame and water chestnut contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Edamame | Water Chestnut | |
|---|---|---|
| Thiamin | 0.2 MG | 0.14 MG |
| Riboflavin | 0.155 MG | 0.2 MG |
| Niacin | 0.915 MG | 1 MG |
| Pantothenic acid | 0.395 MG | 0.479 MG |
| Vitamin B6 | 0.1 MG | 0.328 MG |
| Folate | 311 UG | 16 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 473% more calcium than water chestnut - edamame has 63mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Edamame is a great source of iron and it has 36 times more iron than water chestnut - edamame has 2.3mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both edamame and water chestnut are high in potassium. Water chestnut has 34% more potassium than edamame - edamame has 436mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Edamame | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.01 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than water chestnut per 100 grams.
| Edamame | Water Chestnut | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.032 G |
| Total | 1.794 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: Edamame (Edamame, frozen, prepared) and Water Chestnut (Waterchestnuts, chinese, raw) .
Edamame g
()
|
Daily Values (%) |
Water Chestnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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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 % |
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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 edamame or water chestnut contain more calories in 100 grams?Edamame is high in calories and water chestnut has 20% less calories than edamame - edamame has 121 calories in 100g and water chestnut has 97 calories.
Is edamame or water chestnut better for protein?
Edamame is a great source of protein and it has 750% more protein than water chestnut - edamame has 11.9g of protein per 100 grams and water chestnut has 1.4g of protein.
Does edamame or water chestnut have more carbohydrates?
By weight, edamame has 60% fewer carbohydrates than water chestnut - edamame has 8.9g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does edamame or water chestnut contain more calcium?
Edamame is a rich source of calcium and it has 470% more calcium than water chestnut - edamame has 63mg of calcium in 100 grams and water chestnut has 11mg of calcium.
Does edamame or water chestnut contain more potassium?
Both edamame and water chestnut are high in potassium. Water chestnut has 30% more potassium than edamame - edamame has 436mg of potassium in 100 grams and water chestnut has 584mg of potassium.