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 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 14:14:72 and for bean sprouts, 32:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Almonds | Bean Sprouts | |
---|---|---|
Protein | 14% | 32% |
Carbohydrates | 14% | 63% |
Fat | 72% | 5% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Almonds or Bean Sprouts .
Note: The specific food items compared are: Almonds (Nuts, almonds) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Almonds 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 | |||