Bean Sprouts vs. Broccoli
Nutrition comparison of Bean Sprouts and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and broccoli:
- Both bean sprouts and broccoli are high in Vitamin C.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprouts and broccoli contain similar amounts of calories - bean sprout has 30 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, bean sprouts is heavier in protein, lighter in fat and similar to broccoli for carbs. Bean sprouts has a macronutrient ratio of 32:63:5 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Broccoli | |
|---|---|---|
| Protein | 32% | 27% |
| Carbohydrates | 63% | 64% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and broccoli contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 44% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Bean sprouts and broccoli contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Bean sprouts and broccoli contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both bean sprouts and broccoli are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both bean sprouts and broccoli are high in Vitamin C. Broccoli has 576% more Vitamin C than bean sprout - bean sprout has 13.2mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 30 times more Vitamin A than bean sprout - bean sprout has 1ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Bean sprouts and broccoli contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 208% more Vitamin K than bean sprout - bean sprout has 33ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Both bean sprouts and broccoli contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Bean Sprouts | Broccoli | |
|---|---|---|
| Thiamin | 0.084 MG | 0.071 MG |
| Riboflavin | 0.124 MG | 0.117 MG |
| Niacin | 0.749 MG | 0.639 MG |
| Pantothenic acid | 0.38 MG | 0.573 MG |
| Vitamin B6 | 0.088 MG | 0.175 MG |
| Folate | 61 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 262% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Bean sprouts and broccoli contain similar amounts of iron - bean sprout has 0.91mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 112% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and broccoli has 316mg 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,
| Bean Sprouts | Broccoli | |
|---|---|---|
| kaempferol | 0.33 mg | 7.84 mg |
| Quercetin | 0.15 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| myricetin | ~ | 0.06 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,
| Bean Sprouts | Broccoli | |
|---|---|---|
| beta-carotene | 6 UG | 361 UG |
| alpha-carotene | 6 UG | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bean sprouts and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Bean Sprouts | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.0215 G |
| Total | 0.016 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both bean sprouts and broccoli contain small amounts of linoleic acid.
| Bean Sprouts | Broccoli | |
|---|---|---|
| linoleic acid | 0.042 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.042 G | 0.055 G |
Customize your serving size
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 Bean Sprouts or Broccoli .
Note: The specific food items compared are: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Broccoli (Broccoli, raw) .
Bean Sprouts g
()
|
Daily Values (%) |
Broccoli 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 broccoli contain more calories in 100 grams?Bean sprouts and broccoli contain similar amounts of calories - bean sprout has 30 calories in 100g and broccoli has 34 calories.
Is bean sprouts or broccoli better for protein?
Bean sprouts and broccoli contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and broccoli has 2.8g of protein.
Does bean sprouts or broccoli have more carbohydrates?
By weight, bean sprouts and broccoli contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does bean sprouts or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 110% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and broccoli has 316mg of potassium.