Brown Rice vs. Bean Sprouts
Nutrition comparison of Cooked Brown Rice and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and bean sprouts:
- Bean sprout has 3.3 times less carbohydrates than brown rice.
- Bean sprout is a great source of Vitamin C.
- Brown rice has more niacin, however, bean sprout contains more folate.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and bean sprout has 76% less calories than brown rice - brown rice has 123 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and similar to bean sprouts for fat. Brown rice has a macronutrient ratio of 9:84:7 and for bean sprouts, 32:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Bean Sprouts | |
|---|---|---|
| Protein | 9% | 32% |
| Carbohydrates | 84% | 63% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has 3.3 times less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
dietary fiber
Brown rice and bean sprouts contain similar amounts of dietary fiber - brown rice has 1.6g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Brown rice and bean sprouts contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Brown rice and bean sprouts contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both brown rice and bean sprouts are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than brown rice - bean sprout has 13.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Bean sprouts and brown rice contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and bean sprouts contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Bean sprout has 164 times more Vitamin K than brown rice - brown rice has 0.2ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Brown rice has more niacin, however, bean sprout contains more folate. Both brown rice and bean sprouts contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Brown Rice | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.178 MG | 0.084 MG |
| Riboflavin | 0.069 MG | 0.124 MG |
| Niacin | 2.561 MG | 0.749 MG |
| Pantothenic acid | 0.38 MG | 0.38 MG |
| Vitamin B6 | 0.123 MG | 0.088 MG |
| Folate | 9 UG | 61 UG |
Minerals
calcium
Bean sprout has 333% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Brown rice and bean sprouts contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Bean sprout has 73% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and bean sprout has 149mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and bean sprouts contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.016 G |
| Total | 0.011 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than bean sprout per 100 grams.
| Brown Rice | Bean Sprouts | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.042 G |
| Total | 0.359 G | 0.042 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 Brown Rice or Bean Sprouts .
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Cooked Brown Rice 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 brown rice or bean sprouts contain more calories in 100 grams?Brown rice is high in calories and bean sprout has 80% less calories than brown rice - brown rice has 123 calories in 100g and bean sprout has 30 calories.
Is brown rice or bean sprouts better for protein?
Brown rice and bean sprouts contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and bean sprout has 3g of protein.
Does brown rice or bean sprouts have more carbohydrates?
By weight, bean sprout has 3.3 times fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and bean sprout has 5.9g of carbohydrates.