Green Bean vs. Water Chestnut
Nutrition comparison of Green Bean and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
green bean
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in green bean and water chestnut:
- Both green bean and water chestnut are high in dietary fiber and potassium.
- Green bean has 68% less calories than water chestnut.
- Green bean has 71% less carbohydrates than water chestnut.
- Green bean is a great source of Vitamin C.
- Water chestnut has more Vitamin B6.
USDA sources for nutritional information: Green Bean (Beans, snap, green, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean has 68% less calories than water chestnut - green bean has 31 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, green bean is heavier in protein, lighter in carbs and heavier in fat compared to water chestnut per calorie. Green bean has a macronutrient ratio of 20:76:5 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Green Bean | Water Chestnut | |
|---|---|---|
| Protein | 20% | 5% |
| Carbohydrates | 76% | 94% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 71% less carbohydrates than water chestnut - green bean has 7g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Both green bean and water chestnut are high in dietary fiber. Green bean is very similar to green bean for dietary fiber - green bean has 2.7g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Green bean and water chestnut contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Green bean and water chestnut contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both green bean and water chestnut are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 205% more Vitamin C than water chestnut - green bean has 12.2mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Green bean has more Vitamin A than water chestnut - green bean has 35ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Green bean and water chestnut contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Green bean has 142 times more Vitamin K than water chestnut - green bean has 43ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more Vitamin B6. Both green bean and water chestnut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Green Bean | Water Chestnut | |
|---|---|---|
| Thiamin | 0.082 MG | 0.14 MG |
| Riboflavin | 0.104 MG | 0.2 MG |
| Niacin | 0.734 MG | 1 MG |
| Pantothenic acid | 0.225 MG | 0.479 MG |
| Vitamin B6 | 0.141 MG | 0.328 MG |
| Folate | 33 UG | 16 UG |
Minerals
calcium
Green bean has 236% more calcium than water chestnut - green bean has 37mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Green bean has 16 times more iron than water chestnut - green bean has 1mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both green bean and water chestnut are high in potassium. Water chestnut has 177% more potassium than green bean - green bean has 211mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Green Bean | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.069 G | 0.01 G |
| Total | 0.069 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both green bean and water chestnut contain small amounts of linoleic acid.
| Green Bean | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.044 G | 0.032 G |
| Total | 0.044 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: Green Bean (Beans, snap, green, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Green Bean 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 | |||
FAQ
Does green bean or water chestnut contain more calories in 100 grams?Green bean has 70% less calories than water chestnut - green bean has 31 calories in 100g and water chestnut has 97 calories.
Does green bean or water chestnut have more carbohydrates?
By weight, green bean has 70% fewer carbohydrates than water chestnut - green bean has 7g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does green bean or water chestnut contain more potassium?
Both green bean and water chestnut are high in potassium. Water chestnut has 180% more potassium than green bean - green bean has 211mg of potassium in 100 grams and water chestnut has 584mg of potassium.