Black Beans vs. Alfalfa Sprouts
Nutrition comparison of Black Beans and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and alfalfa sprouts:
- Alfalfa sprout has 6.8 times less carbohydrates than black bean.
- Alfalfa sprout has 75% less calories than black bean.
- Alfalfa sprout has more pantothenic acid.
- Black bean is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprout has 75% less calories than black bean - alfalfa sprout has 23 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is much lighter in protein, much heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. Black beans has a macronutrient ratio of 26:71:3 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Alfalfa Sprouts | |
|---|---|---|
| Protein | 26% | 53% |
| Carbohydrates | 71% | 29% |
| Fat | 3% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 6.8 times less carbohydrates than black bean - alfalfa sprout has 2.1g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 263% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Alfalfa sprouts and black beans contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 51% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both alfalfa sprouts and black beans are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has 204% more Vitamin C than black bean - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Alfalfa sprout has more Vitamin A than black bean - alfalfa sprout has 8ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Alfalfa sprouts and black beans contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Alfalfa sprout has 12 times more Vitamin K than black bean - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more pantothenic acid. Both black beans and alfalfa sprouts contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Black Beans | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.14 MG | 0.076 MG |
| Riboflavin | 0.12 MG | 0.126 MG |
| Niacin | 0.62 MG | 0.481 MG |
| Pantothenic acid | 0.184 MG | 0.563 MG |
| Vitamin B6 | 0.055 MG | 0.034 MG |
| Folate | 61 UG | 36 UG |
Minerals
calcium
Alfalfa sprouts and black beans contain similar amounts of calcium - alfalfa sprout has 32mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 98% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 290% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.175 G |
| Total | 0.057 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than black bean per 100 grams.
| Black Beans | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.068 G | 0.234 G |
| Total | 0.068 G | 0.234 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: Black Beans (Beans, black turtle, mature seeds, canned) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Black Beans g
()
|
Daily Values (%) |
Alfalfa Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
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% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 alfalfa sprouts or black beans contain more calories in 100 grams?Alfalfa sprout has 80% less calories than black bean - alfalfa sprout has 23 calories in 100g and black bean has 91 calories.
Is alfalfa sprouts or black beans better for protein?
Black bean has 50% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and black bean has 6g of protein.
Does alfalfa sprouts or black beans have more carbohydrates?
By weight, alfalfa sprout has 6.8 times fewer carbohydrates than black bean - alfalfa sprout has 2.1g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does alfalfa sprouts or black beans contain more potassium?
Black bean is a rich source of potassium and it has 290% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and black bean has 308mg of potassium.