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:
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 | ~ | ~ |
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.
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.
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.
Bean sprout has 119% more protein than blackberry - bean sprout has 3g of protein per 100 grams and blackberry has 1.4g of protein.
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.
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.
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.
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.
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.
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 |
Blackberry has 123% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and blackberry has 29mg of calcium.
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.
Bean sprouts and blackberry contain similar amounts of potassium - bean sprout has 149mg of potassium per 100 grams and blackberry has 162mg 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 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 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 |
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 |
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 |
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
()
|
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 | |||