Pinto Beans vs. Alfalfa Sprouts
Nutrition comparison of Pinto 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
pinto beans
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and alfalfa sprouts:
- Alfalfa sprout has 8.6 times less carbohydrates than pinto bean.
- Alfalfa sprout has more riboflavin, pantothenic acid and Vitamin B6.
- Pinto bean is a great source of potassium.
- Pinto bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and alfalfa sprout has 80% less calories than pinto bean - alfalfa sprout has 23 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is much lighter in protein, much heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Alfalfa Sprouts | |
|---|---|---|
| Protein | 24% | 53% |
| Carbohydrates | 69% | 29% |
| Fat | 7% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 8.6 times less carbohydrates than pinto bean - alfalfa sprout has 2.1g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Pinto bean is an excellent source of dietary fiber and it has 189% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Alfalfa sprouts and pinto beans contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 75% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both alfalfa sprouts and pinto beans are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has 81 times more Vitamin C than pinto bean - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Alfalfa sprout has more Vitamin A than pinto bean - alfalfa sprout has 8ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Alfalfa sprouts and pinto beans contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Alfalfa sprout has more Vitamin K than pinto bean - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Alfalfa sprout has more riboflavin, pantothenic acid and Vitamin B6. Both pinto beans and alfalfa sprouts contain significant amounts of thiamin, niacin and folate.
| Pinto Beans | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.052 MG | 0.076 MG |
| Riboflavin | 0.019 MG | 0.126 MG |
| Niacin | 0.272 MG | 0.481 MG |
| Pantothenic acid | ~ | 0.563 MG |
| Vitamin B6 | ~ | 0.034 MG |
| Folate | 24 UG | 36 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 97% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Alfalfa sprouts and pinto beans contain similar amounts of iron - alfalfa sprout has 0.96mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Pinto bean is a great source of potassium and it has 247% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pinto beans and alfalfa sprouts contain significant amounts of alpha linoleic acid (ALA).
| Pinto Beans | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.175 G |
| Total | 0.158 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.115 G | 0.234 G |
| Total | 0.115 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: Pinto Beans (Beans, pinto, canned, drained solids) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Pinto Beans g
()
|
Daily Values (%) |
Alfalfa Sprouts 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 % |
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5% | Vitamin A | 5% |
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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% |
|
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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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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% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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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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| MG % |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| 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 alfalfa sprouts or pinto beans contain more calories in 100 grams?Pinto bean is high in calories and alfalfa sprout has 80% less calories than pinto bean - alfalfa sprout has 23 calories in 100g and pinto bean has 114 calories.
Is alfalfa sprouts or pinto beans better for protein?
Pinto bean has 80% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and pinto bean has 7g of protein.
Does alfalfa sprouts or pinto beans have more carbohydrates?
By weight, alfalfa sprout has 8.6 times fewer carbohydrates than pinto bean - alfalfa sprout has 2.1g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does alfalfa sprouts or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 100% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and pinto bean has 63mg of calcium.