Mung Bean vs. Water Chestnut
Nutrition comparison of Mung 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
mung bean
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and water chestnut:
- Both water chestnut and mung bean are high in dietary fiber and potassium.
- Mung bean has more thiamin, niacin, pantothenic acid and folate.
- Mung bean is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mung bean is high in calories and water chestnut has 72% less calories than mung bean - water chestnut has 97 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, mung bean is much heavier in protein, much lighter in carbs and similar to water chestnut for fat. Mung bean has a macronutrient ratio of 27:70:3 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Water Chestnut | |
|---|---|---|
| Protein | 27% | 5% |
| Carbohydrates | 70% | 94% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and water chestnut has 62% less carbohydrates than mung bean - water chestnut has 23.9g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both water chestnut and mung bean are high in dietary fiber. Mung bean has 443% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Water chestnut and mung bean contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and mung bean has 6.6g of sugar.
Protein
protein
Mung bean is an excellent source of protein and it has 16 times more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both water chestnut and mung bean are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Water chestnut and mung bean contain similar amounts of Vitamin C - water chestnut has 4mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Mung bean has more Vitamin A than water chestnut - mung bean has 6ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and mung bean contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Water chestnut and mung bean contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Mung bean has more thiamin, niacin, pantothenic acid and folate. Both mung bean and water chestnut contain significant amounts of riboflavin and Vitamin B6.
| Mung Bean | Water Chestnut | |
|---|---|---|
| Thiamin | 0.621 MG | 0.14 MG |
| Riboflavin | 0.233 MG | 0.2 MG |
| Niacin | 2.251 MG | 1 MG |
| Pantothenic acid | 1.91 MG | 0.479 MG |
| Vitamin B6 | 0.382 MG | 0.328 MG |
| Folate | 625 UG | 16 UG |
Minerals
calcium
Mung bean is an excellent source of calcium and it has 11 times more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Mung bean is an excellent source of iron and it has 111 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both water chestnut and mung bean are high in potassium. Mung bean has 113% more potassium than water chestnut - water chestnut has 584mg of potassium per 100 grams and mung bean has 1246mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mung bean has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Mung Bean | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.01 G |
| Total | 0.027 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, mung bean has more linoleic acid than water chestnut per 100 grams.
| Mung Bean | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.357 G | 0.032 G |
| Total | 0.357 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: Mung Bean (Mung beans, mature seeds, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Mung Bean 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% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
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 % |
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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% |
|
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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
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% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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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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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does water chestnut or mung bean contain more calories in 100 grams?Mung bean is high in calories and water chestnut has 70% less calories than mung bean - water chestnut has 97 calories in 100g and mung bean has 347 calories.
Does water chestnut or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and water chestnut has 60% fewer carbohydrates than mung bean - water chestnut has 23.9g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does water chestnut or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 11 times more calcium than water chestnut - water chestnut has 11mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does water chestnut or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 111 times more iron than water chestnut - water chestnut has 0.06mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does water chestnut or mung bean contain more potassium?
Both water chestnut and mung bean are high in potassium. Mung bean has 110% more potassium than water chestnut - water chestnut has 584mg of potassium in 100 grams and mung bean has 1246mg of potassium.