White Beans vs. Chestnut
Nutrition comparison of White Beans and Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and chestnut:
- Both chestnut and white beans are high in calories, dietary fiber and potassium.
- Chestnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Chestnut is an excellent source of Vitamin C.
- White bean has 35.5 times less sugar than chestnut.
- White bean is a great source of iron.
- White bean is an excellent source of calcium.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Chestnut (Nuts, chestnuts, european, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chestnut and white beans are high in calories. Chestnut has 115% more calories than white bean - chestnut has 245 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, lighter in carbs and lighter in fat compared to chestnut per calorie. White beans has a macronutrient ratio of 25:73:2 and for chestnut, 5:87:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Chestnut | |
|---|---|---|
| Protein | 25% | 5% |
| Carbohydrates | 73% | 87% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and white bean has 60% less carbohydrates than chestnut - chestnut has 53g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both chestnut and white beans are high in dietary fiber. Chestnut has a little more dietary fiber (6%) than white bean by weight - chestnut has 5.1g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 35.5 times less sugar than chestnut - chestnut has 10.6g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 129% more protein than chestnut - chestnut has 3.2g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both chestnut and white beans are low in saturated fat - chestnut has 0.41g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has more Vitamin C than white bean - chestnut has 26mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Chestnut and white beans contain similar amounts of Vitamin A - chestnut has 1ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Chestnut and white beans contain similar amounts of Vitamin E - chestnut has 0.5mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Chestnut and white beans contain similar amounts of Vitamin K - chestnut has 7.8ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Chestnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both white beans and chestnut contain significant amounts of folate.
| White Beans | Chestnut | |
|---|---|---|
| Thiamin | 0.096 MG | 0.243 MG |
| Riboflavin | 0.037 MG | 0.175 MG |
| Niacin | 0.113 MG | 1.342 MG |
| Pantothenic acid | 0.185 MG | 0.554 MG |
| Vitamin B6 | 0.075 MG | 0.497 MG |
| Folate | 65 UG | 70 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 152% more calcium than chestnut - chestnut has 29mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 229% more iron than chestnut - chestnut has 0.91mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both chestnut and white beans are high in potassium. Chestnut has 30% more potassium than white bean - chestnut has 592mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white beans and chestnut contain significant amounts of alpha linoleic acid (ALA).
| White Beans | Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.093 G |
| Total | 0.056 G | 0.093 G |
omega 6s
Comparing omega-6 fatty acids, chestnut has more linoleic acid than white bean per 100 grams.
| White Beans | Chestnut | |
|---|---|---|
| linoleic acid | 0.067 G | 0.776 G |
| Total | 0.067 G | 0.776 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: White Beans (Beans, white, mature seeds, canned) and Chestnut (Nuts, chestnuts, european, roasted) .
White Beans g
()
|
Daily Values (%) |
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% |
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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 % |
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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% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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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% |
|
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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UG % | |
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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 chestnut or white beans contain more calories in 100 grams?Both chestnut and white beans are high in calories. Chestnut has 120% more calories than white bean - chestnut has 245 calories in 100g and white bean has 114 calories.
Does chestnut or white beans have more carbohydrates?
By weight, chestnut is high in carbohydrates and white bean has 60% fewer carbohydrates than chestnut - chestnut has 53g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does chestnut or white beans contain more calcium?
White bean is a rich source of calcium and it has 150% more calcium than chestnut - chestnut has 29mg of calcium in 100 grams and white bean has 73mg of calcium.
Does chestnut or white beans contain more potassium?
Both chestnut and white beans are high in potassium. Chestnut has 30% more potassium than white bean - chestnut has 592mg of potassium in 100 grams and white bean has 454mg of potassium.