Avocado vs. Bean Sprouts
Nutrition comparison of Avocado and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and bean sprouts:
- Avocado has more niacin, pantothenic acid and Vitamin B6.
- Avocado is an excellent source of dietary fiber and potassium.
- Bean sprout has 45.2 times less saturated fat than avocado.
- Bean sprout is a great source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and bean sprout has 82% less calories than avocado - bean sprout has 30 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to bean sprouts per calorie. Avocado has a macronutrient ratio of 4:19:77 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Bean Sprouts | |
|---|---|---|
| Protein | 4% | 33% |
| Carbohydrates | 19% | 63% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and avocado contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 278% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Bean sprouts and avocado contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Bean sprouts and avocado contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Bean sprout has 45.2 times less saturated fat than avocado - bean sprout has 0.05g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has 50% more Vitamin C than avocado - bean sprout has 13.2mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Bean sprouts and avocado contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 18 times more Vitamin E than bean sprout - bean sprout has 0.1mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Bean sprouts and avocado contain similar amounts of Vitamin K - bean sprout has 33ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more niacin, pantothenic acid and Vitamin B6. Both avocado and bean sprouts contain significant amounts of thiamin, riboflavin and folate.
| Avocado | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.075 MG | 0.084 MG |
| Riboflavin | 0.143 MG | 0.124 MG |
| Niacin | 1.912 MG | 0.749 MG |
| Pantothenic acid | 1.463 MG | 0.38 MG |
| Vitamin B6 | 0.287 MG | 0.088 MG |
| Folate | 89 UG | 61 UG |
Minerals
calcium
Bean sprouts and avocado contain similar amounts of calcium - bean sprout has 13mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Bean sprouts and avocado contain similar amounts of iron - bean sprout has 0.91mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 240% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
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,
| Avocado | Bean Sprouts | |
|---|---|---|
| beta-carotene | 63 UG | 6 UG |
| alpha-carotene | 24 UG | 6 UG |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Avocado | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.016 G |
| Total | 0.125 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than bean sprout per 100 grams.
| Avocado | Bean Sprouts | |
|---|---|---|
| linoleic acid | 1.674 G | 0.042 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and bean sprout has 80% less calories than avocado - bean sprout has 30 calories in 100g and avocado has 167 calories.
Is bean sprouts or avocado better for protein?
Bean sprouts and avocado contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and avocado has 2g of protein.
Does bean sprouts or avocado have more carbohydrates?
By weight, bean sprouts and avocado contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does bean sprouts or avocado contain more potassium?
Avocado is a rich source of potassium and it has 240% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and avocado has 507mg of potassium.