Apple vs. Bean Sprouts
Nutrition comparison of Apple and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and bean sprouts:
- Apple is a great source of dietary fiber.
- Bean sprout has 57% less carbohydrates than apple.
- Bean sprout has 60% less sugar than apple.
- Bean sprout has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Bean sprout is a great source of Vitamin C.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprout has 42% less calories than apple - bean sprout has 30 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and similar to bean sprouts for fat. Apple has a macronutrient ratio of 2:96:3 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Bean Sprouts | |
|---|---|---|
| Protein | 2% | 33% |
| Carbohydrates | 96% | 63% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has 57% less carbohydrates than apple - bean sprout has 5.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Apple is a great source of dietary fiber and it has 33% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Bean sprout has 60% less sugar than apple - bean sprout has 4.1g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Bean sprout has 10 times more protein than apple - bean sprout has 3g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both bean sprouts and apple are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has 187% more Vitamin C than apple - bean sprout has 13.2mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Bean sprouts and apple contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Bean sprouts and apple contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Bean sprout has 14 times more Vitamin K than apple - bean sprout has 33ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Bean sprout has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.017 MG | 0.084 MG |
| Riboflavin | 0.026 MG | 0.124 MG |
| Niacin | 0.091 MG | 0.749 MG |
| Pantothenic acid | 0.061 MG | 0.38 MG |
| Vitamin B6 | 0.041 MG | 0.088 MG |
| Folate | 3 UG | 61 UG |
Minerals
calcium
Bean sprouts and apple contain similar amounts of calcium - bean sprout has 13mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Bean sprout has 658% more iron than apple - bean sprout has 0.91mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Bean sprout has 39% more potassium than apple - bean sprout has 149mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, bean sprout has more kaempferol than apple per 100 grams, however, apple contains more quercetin than bean sprout per 100 grams.
| Apple | Bean Sprouts | |
|---|---|---|
| luteolin | 0.12 mg | ~ |
| kaempferol | 0.14 mg | 0.33 mg |
| Quercetin | 4.01 mg | 0.15 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Apple | Bean Sprouts | |
|---|---|---|
| beta-carotene | 27 UG | 6 UG |
| lutein + zeaxanthin | 29 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and bean sprouts contain significant amounts of alpha linoleic acid (ALA).
| Apple | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.016 G |
| Total | 0.009 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, both apple and bean sprouts contain small amounts of linoleic acid.
| Apple | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.043 G | 0.042 G |
| Total | 0.043 G | 0.042 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Apple g
()
|
Daily Values (%) |
Bean Sprouts g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 bean sprouts or apple contain more calories in 100 grams?Bean sprout has 40% less calories than apple - bean sprout has 30 calories in 100g and apple has 52 calories.
Is bean sprouts or apple better for protein?
Bean sprout has 10 times more protein than apple - bean sprout has 3g of protein per 100 grams and apple has 0.26g of protein.
Does bean sprouts or apple have more carbohydrates?
By weight, bean sprout has 60% fewer carbohydrates than apple - bean sprout has 5.9g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.