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:
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, 6:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Edamame | Water Chestnut | |
---|---|---|
Protein | 37% | 6% |
Carbohydrates | 27% | 94% |
Fat | 36% | 1% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 Edamame or Water Chestnut .
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 % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
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MG % | |
IU % |
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5% | Vitamin D | 5% |
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IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
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UG % | |
G % |
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5% | protein | 5% |
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G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
MG % |
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5% | copper | 5% |
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MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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MG % |
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5% | manganese | 5% |
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MG % | |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||