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Chestnuts vs White Beans: Which One is Better for You?

This article explains the key similarities and differences between chestnuts and white beans, foods from the grains and legumes food groups. Read on to learn more about the chestnuts vs white beans comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on March 8, 2023.

Although chestnuts and white beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While chestnuts belong to the nuts and seeds group, white beans belong to legumes food group.

That’s why we decided to create an in-depth article that compares chestnuts and white beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how chestnuts and white beans compare specifically.


Chestnuts (Castanea spp.) are a nut native to the temperate regions of the Northern Hemisphere.

These nuts have a sweet and slightly starchy flavor and are often used in sweet and savory dishes.

Chestnuts are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are lower in fat and calories compared to many other nuts and are a good source of complex carbohydrates, making them a good choice for those watching their carbohydrate intake.

There are many ways to incorporate chestnuts into your diet. They can be eaten raw or roasted and are often peeled and cooked before use.

Chestnuts are often used in sweet dishes, such as chestnut puree or chestnut flour, and used to make chestnut bread or pastries.

They can also be used in savory dishes, such as chestnut stuffing or soup.

Chestnuts are available fresh or canned and are often sold peeled or unpeeled. It is important to store chestnuts in the refrigerator or freezer to keep them fresh, as they can become rancid quickly.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving chestnuts a try.

They are versatile, flavorful, and can be easily incorporated into various dishes.

Chestnuts is an excellent source of Vitamin C.

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).

White Beans

White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.

White beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as white bean soup, salad, and dips.

In addition to being a nutritious food, white beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Chestnuts vs White Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chestnuts vs white beans.

This comparison will start by comparing the caloric value of chestnuts and white beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

ChestnutsWhite Beans
Energy224 kcal333 kcal
Carbs49.1 g60.3 g
Sugar2.11 g
Fiber15.2 g
Protein4.2 g23.4 g
Fat1.11 g0.85 g
Saturated Fat0.164 g0.219 g

Chestnuts vs White Beans Calories

Comparing chestnuts vs white beans for weight loss, chestnuts is slightly lower in calories, with 224 calories per 100 grams, compared to 333 calories per 100 grams of white beans.

However, both chestnuts and white beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Chestnuts vs White Beans Protein

Legumes and most legume products, including chestnuts and white beans, are important sources of plant-based protein.

White Beans offer around 82% more protein than chestnuts.

White Beans have 23.4 grams of protein per 100 grams, while chestnuts has 4.2 grams of protein per 100 grams.

Chestnuts vs White Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in chestnuts and white beans.

The total amount of carbohydrates is around 19% higher in white beans than in chestnuts. They have 60.3 grams per 100 grams, compared to 49.1 grams in chestnuts.


There’s less sugar in chestnuts than in white beans, 100% precisely.

One handful of chestnuts (28 grams) contains 0 grams of sugar, while the same amount of white beans contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in chestnuts and white beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, white beans are a better source of fiber than chestnuts which offer 0 grams per portion.

Chestnuts vs White Beans Fats

Fats in chestnuts and white beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in chestnuts and white beans:

  • Chestnuts: 1.1 grams per 100 grams
  • White Beans: 0.9 per 100 grams

Speaking of saturated fats, chestnuts and white beans contain the same amount of saturated fats, 0.2 grams per 100 grams.

Chestnuts vs White Beans Vitamins Content

This section will discuss the vitamin content of chestnuts and white beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Chestnuts has a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

However, white beans have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).

Chestnuts and white beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins chestnuts and white beans contain side by side, so you can easily compare them.

ChestnutsWhite Beans
Vitamin A202 IU0
Vitamin C36 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.16 mg0.437 mg
Vitamin B2 (Riboflavin)0.18 mg0.146 mg
Vitamin B3 (Niacin)0.8 mg0.479 mg
Vitamin B5 (Pantothenic acid)0.555 mg0.732 mg
Vitamin B6 (Pyroxidine)0.41 mg0.318 mg
Vitamin B9 (Folate)68 µg388 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.21 mg
Vitamin K05.6 µg

Chestnuts vs White Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chestnuts and white beans comparison focuses on their mineral content.

Chestnuts is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than white beans.

Check out the table below to learn how chestnuts and white beans compare when it comes to mineral content.

ChestnutsWhite Beans
Calcium18 mg240 mg
Copper0.363 mg0.984 mg
Fluoride02.2 µg
Iron1.41 mg10.4 mg
Magnesium84 mg190 mg
Manganese1.6 mg1.8 mg
Phosphorus96 mg301 mg
Potassium447 mg1800 mg
Selenium012.8 µg
Sodium3 mg16 mg
Zinc0.87 mg3.67 mg

The Final Word

Chestnuts and white beans are highly nutritious and a great addition to a plant-based diet.

Both chestnuts and white beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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