Bean Sprouts vs. Brussels Sprouts
Nutrition comparison of Bean Sprouts and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and brussels sprouts:
- Both bean sprouts and brussels sprouts are high in Vitamin C.
- Brussels sprout has more Vitamin B6.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprouts and brussels sprouts contain similar amounts of calories - bean sprout has 30 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, bean sprouts is heavier in protein, lighter in carbs and similar to brussels sprouts for fat. Bean sprouts has a macronutrient ratio of 33:63:5 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Brussels Sprouts | |
|---|---|---|
| Protein | 33% | 26% |
| Carbohydrates | 63% | 68% |
| Fat | 5% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and brussels sprouts contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 111% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Bean sprouts and brussels sprouts contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Bean sprouts and brussels sprouts contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both bean sprouts and brussels sprouts are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both bean sprouts and brussels sprouts are high in Vitamin C. Brussels sprout has 544% more Vitamin C than bean sprout - bean sprout has 13.2mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has 37 times more Vitamin A than bean sprout - bean sprout has 1ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Bean sprouts and brussels sprouts contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 436% more Vitamin K than bean sprout - bean sprout has 33ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more Vitamin B6. Both bean sprouts and brussels sprouts contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Bean Sprouts | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.084 MG | 0.139 MG |
| Riboflavin | 0.124 MG | 0.09 MG |
| Niacin | 0.749 MG | 0.745 MG |
| Pantothenic acid | 0.38 MG | 0.309 MG |
| Vitamin B6 | 0.088 MG | 0.219 MG |
| Folate | 61 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 223% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 54% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 161% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and brussels sprout has 389mg 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 | Brussels Sprouts | |
|---|---|---|
| kaempferol | 0.33 mg | 0.86 mg |
| Quercetin | 0.15 mg | 1.92 mg |
| luteolin | ~ | 0.33 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, both bean sprouts and brussels sprouts contain small amounts of alpha-carotene.
| Bean Sprouts | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 6 UG | 450 UG |
| alpha-carotene | 6 UG | 6 UG |
| lutein + zeaxanthin | ~ | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Bean Sprouts | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.099 G |
| Total | 0.016 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both bean sprouts and brussels sprouts contain small amounts of linoleic acid.
| Bean Sprouts | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.042 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.042 G | 0.046 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: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Brussels Sprouts (Brussels sprouts, raw) .
Bean Sprouts g
()
|
Daily Values (%) |
Brussels Sprouts g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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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 % |
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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 brussels sprouts contain more calories in 100 grams?Bean sprouts and brussels sprouts contain similar amounts of calories - bean sprout has 30 calories in 100g and brussels sprout has 43 calories.
Is bean sprouts or brussels sprouts better for protein?
Bean sprouts and brussels sprouts contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and brussels sprout has 3.4g of protein.
Does bean sprouts or brussels sprouts have more carbohydrates?
By weight, bean sprouts and brussels sprouts contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does bean sprouts or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 160% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and brussels sprout has 389mg of potassium.