Bean Sprouts vs. Cauliflower
Nutrition comparison of Bean Sprouts and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and cauliflower:
- Both bean sprouts and cauliflower are high in Vitamin C.
- Bean sprout has more riboflavin.
- Cauliflower is a great source of potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprouts and cauliflower contain similar amounts of calories - bean sprout has 30 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, bean sprouts is heavier in protein, lighter in fat and similar to cauliflower for carbs. Bean sprouts has a macronutrient ratio of 32:63:5 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Cauliflower | |
|---|---|---|
| Protein | 32% | 25% |
| Carbohydrates | 63% | 66% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and cauliflower contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Bean sprouts and cauliflower contain similar amounts of dietary fiber - bean sprout has 1.8g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Bean sprouts and cauliflower contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Bean sprouts and cauliflower contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both bean sprouts and cauliflower are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both bean sprouts and cauliflower are high in Vitamin C. Cauliflower has 265% more Vitamin C than bean sprout - bean sprout has 13.2mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Bean sprouts and cauliflower contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Bean sprouts and cauliflower contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Bean sprouts and cauliflower contain similar amounts of Vitamin K - bean sprout has 33ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Bean sprout has more riboflavin. Both bean sprouts and cauliflower contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Bean Sprouts | Cauliflower | |
|---|---|---|
| Thiamin | 0.084 MG | 0.05 MG |
| Riboflavin | 0.124 MG | 0.06 MG |
| Niacin | 0.749 MG | 0.507 MG |
| Pantothenic acid | 0.38 MG | 0.667 MG |
| Vitamin B6 | 0.088 MG | 0.184 MG |
| Folate | 61 UG | 57 UG |
Minerals
calcium
Cauliflower has 69% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Bean sprout has 117% more iron than cauliflower - bean sprout has 0.91mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 101% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and cauliflower has 299mg 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 bean sprouts and cauliflower contain significant amounts of kaempferol.
| Bean Sprouts | Cauliflower | |
|---|---|---|
| kaempferol | 0.33 mg | 0.36 mg |
| Quercetin | 0.15 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
| luteolin | ~ | 0.09 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 | Cauliflower | |
|---|---|---|
| beta-carotene | 6 UG | ~ |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bean sprouts and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Bean Sprouts | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.015 G |
| Total | 0.016 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both bean sprouts and cauliflower contain small amounts of linoleic acid.
| Bean Sprouts | Cauliflower | |
|---|---|---|
| linoleic acid | 0.042 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.042 G | 0.019 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 Cauliflower .
Note: The specific food items compared are: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Cauliflower (Cauliflower, raw) .
Bean Sprouts g
()
|
Daily Values (%) |
Cauliflower g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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% |
|
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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 cauliflower contain more calories in 100 grams?Bean sprouts and cauliflower contain similar amounts of calories - bean sprout has 30 calories in 100g and cauliflower has 25 calories.
Is bean sprouts or cauliflower better for protein?
Bean sprouts and cauliflower contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and cauliflower has 1.9g of protein.
Does bean sprouts or cauliflower have more carbohydrates?
By weight, bean sprouts and cauliflower contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and cauliflower has 5g of carbohydrates.