Blackberry vs. Bean Sprouts

Nutrition comparison of Blackberry and Bean Sprouts


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

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

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

  • Both bean sprouts and blackberry are high in Vitamin C.
  • Bean sprout has more thiamin, riboflavin, Vitamin B6 and folate.
  • Blackberry is an excellent source of dietary fiber.
Detailed nutritional comparison of blackberry 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: Blackberry (Blackberries, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of Bean Sprouts src

Calories and Carbs

calories

Bean sprouts and blackberry contain similar amounts of calories - bean sprout has 30 calories per 100 grams and blackberry has 43 calories.

For macronutrient ratios, blackberry is much lighter in protein, heavier in carbs and heavier in fat compared to bean sprouts per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blackberry Bean Sprouts
Protein 12% 33%
Carbohydrates 79% 63%
Fat 9% 5%
Alcohol ~ ~

carbohydrates

Bean sprouts and blackberry contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.

The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.

dietary fiber

Blackberry is an excellent source of dietary fiber and it has 194% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.

sugar

Bean sprouts and blackberry contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and blackberry has 4.9g of sugar.

Protein

protein

Bean sprout has 119% more protein than blackberry - bean sprout has 3g of protein per 100 grams and blackberry has 1.4g of protein.

Fat

saturated fat

Both bean sprouts and blackberry are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.

Vitamins

Vitamin C

Both bean sprouts and blackberry are high in Vitamin C. Blackberry has 59% more Vitamin C than bean sprout - bean sprout has 13.2mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.

Vitamin A

Bean sprouts and blackberry contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.

Vitamin E

Bean sprouts and blackberry contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.

Vitamin K

Bean sprouts and blackberry contain similar amounts of Vitamin K - bean sprout has 33ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.

The B Vitamins

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

Blackberry Bean Sprouts
Thiamin 0.02 MG 0.084 MG
Riboflavin 0.026 MG 0.124 MG
Niacin 0.646 MG 0.749 MG
Pantothenic acid 0.276 MG 0.38 MG
Vitamin B6 0.03 MG 0.088 MG
Folate 25 UG 61 UG

Minerals

calcium

Blackberry has 123% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and blackberry has 29mg of calcium.

iron

Bean sprouts and blackberry contain similar amounts of iron - bean sprout has 0.91mg of iron per 100 grams and blackberry has 0.62mg of iron.

potassium

Bean sprouts and blackberry contain similar amounts of potassium - bean sprout has 149mg of potassium per 100 grams and blackberry has 162mg 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 blackberry and bean sprouts contain significant amounts of kaempferol.

Blackberry Bean Sprouts
kaempferol 0.27 mg 0.33 mg
myricetin 0.67 mg ~
Quercetin 3.58 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,

Blackberry Bean Sprouts
beta-carotene 128 UG 6 UG
lutein + zeaxanthin 118 UG ~
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

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

Blackberry Bean Sprouts
alpha linoleic acid 0.094 G 0.016 G
Total 0.094 G 0.016 G

omega 6s

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

Blackberry Bean Sprouts
linoleic acid 0.186 G 0.042 G
Total 0.186 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: Blackberry (Blackberries, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

Blackberry g

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FAQ

Does bean sprouts or blackberry contain more calories in 100 grams?
Bean sprouts and blackberry contain similar amounts of calories - bean sprout has 30 calories in 100g and blackberry has 43 calories.

Is bean sprouts or blackberry better for protein?
Bean sprout has 120% more protein than blackberry - bean sprout has 3g of protein per 100 grams and blackberry has 1.4g of protein.

Does bean sprouts or blackberry have more carbohydrates?
By weight, bean sprouts and blackberry contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.

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