Almonds vs. Bean Sprouts

Nutrition comparison of Almonds and Bean Sprouts

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almonds versus bean sprouts (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almonds and bean sprouts:

  • Almond has more thiamin, riboflavin and niacin.
  • Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
  • Bean sprout has 72% less carbohydrates than almond.
  • Bean sprout has signficantly less saturated fat than almond.
  • Bean sprout is a great source of Vitamin C.
Detailed nutritional comparison of almonds and bean sprouts is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almonds (Nuts, almonds) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.

Image of Almonds src
Image of Bean Sprouts src

Calories and Carbs

calories

Almond is high in calories and bean sprout has 95% less calories than almond - bean sprout has 30 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, almonds is lighter in protein, much lighter in carbs and much heavier in fat compared to bean sprouts per calorie. Almonds has a macronutrient ratio of 14:14:73 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Bean Sprouts
Protein 14% 33%
Carbohydrates 14% 63%
Fat 73% 5%
Alcohol ~ ~

carbohydrates

Bean sprout has 72% less carbohydrates than almond - bean sprout has 5.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Almond is an excellent source of dietary fiber and it has 594% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Bean sprouts and almonds contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and almond has 4.4g of sugar.

Protein

protein

Almond is an excellent source of protein and it has 596% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Bean sprout has signficantly less saturated fat than almond - bean sprout has 0.05g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and bean sprouts are low in trans fat - almond has 0.02g of trans fat per 100 grams and bean sprout does not contain significant amounts.

Vitamins

Vitamin C

Bean sprout is a great source of Vitamin C and it has more Vitamin C than almond - bean sprout has 13.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Bean sprouts and almonds contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 255 times more Vitamin E than bean sprout - bean sprout has 0.1mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.

Vitamin K

Bean sprout has more Vitamin K than almond - bean sprout has 33ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Almond has more thiamin, riboflavin and niacin. Both almonds and bean sprouts contain significant amounts of pantothenic acid, Vitamin B6 and folate.

Almonds Bean Sprouts
Thiamin 0.205 MG 0.084 MG
Riboflavin 1.138 MG 0.124 MG
Niacin 3.618 MG 0.749 MG
Pantothenic acid 0.471 MG 0.38 MG
Vitamin B6 0.137 MG 0.088 MG
Folate 44 UG 61 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 19 times more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Almond is an excellent source of iron and it has 308% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Almond is an excellent source of potassium and it has 392% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and almond has 733mg 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, both almonds and bean sprouts contain significant amounts of kaempferol.

Almonds Bean Sprouts
isorhamnetin 2.64 mg ~
kaempferol 0.39 mg 0.33 mg
Quercetin 0.36 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, both almonds and bean sprouts contain small amounts of beta-carotene.

Almonds Bean Sprouts
beta-carotene 1 UG 6 UG
lutein + zeaxanthin 1 UG ~
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, bean sprout has more alpha linoleic acid (ALA) than almond per 100 grams.

Almonds Bean Sprouts
alpha linoleic acid 0.003 G 0.016 G
Total 0.003 G 0.016 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than bean sprout per 100 grams.

Almonds Bean Sprouts
other omega 6 0.002 G ~
linoleic acid 12.324 G 0.042 G
Total 12.326 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: Almonds (Nuts, almonds) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

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FAQ

Does bean sprouts or almonds contain more calories in 100 grams?
Almond is high in calories and bean sprout has 100% less calories than almond - bean sprout has 30 calories in 100g and almond has 579 calories.

Is bean sprouts or almonds better for protein?
Almond is a fantastic source of protein and it has 600% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and almond has 21.2g of protein.

Does bean sprouts or almonds have more carbohydrates?
By weight, bean sprout has 70% fewer carbohydrates than almond - bean sprout has 5.9g of carbs for 100g and almond has 21.6g of carbohydrates.

Does bean sprouts or almonds contain more calcium?
Almond is a rich source of calcium and it has 19 times more calcium than bean sprout - bean sprout has 13mg of calcium in 100 grams and almond has 269mg of calcium.

Does bean sprouts or almonds contain more iron?
Almond is an abundant source of iron and it has 310% more iron than bean sprout - bean sprout has 0.91mg of iron in 100 grams and almond has 3.7mg of iron.

Does bean sprouts or almonds contain more potassium?
Almond is a rich source of potassium and it has 390% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and almond has 733mg of potassium.

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