Chicken vs. Bean Sprouts
Nutrition comparison of Cooked Chicken 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
chicken
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and bean sprouts:
- Bean sprout has 66.6 times less saturated fat than chicken.
- Bean sprout has signficantly less cholesterol than chicken.
- Bean sprout has signficantly more dietary fiber than chicken.
- Bean sprout is a great source of Vitamin C.
- Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, bean sprout contains more folate.
- Chicken is an excellent source of potassium and protein.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and bean sprout has 84% less calories than chicken - bean sprout has 30 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is heavier in protein, much lighter in carbs and much heavier in fat compared to bean sprouts per calorie. Chicken has a macronutrient ratio of 49:0:52 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Bean Sprouts | |
|---|---|---|
| Protein | 49% | 33% |
| Carbohydrates | ~ | 63% |
| Fat | 52% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than bean sprout - bean sprout has 5.9g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Bean sprout has signficantly more dietary fiber than chicken - bean sprout has 1.8g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than bean sprout - bean sprout has 4.1g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 666% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Bean sprout has 66.6 times less saturated fat than chicken - bean sprout has 0.05g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and bean sprouts are low in trans fat - chicken has 0.09g of trans fat per 100 grams and bean sprout does not contain significant amounts.
cholesterol
Bean sprout has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and bean sprout does not contain significant amounts.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than chicken - bean sprout has 13.2mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Bean sprouts and chicken contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Bean sprouts and chicken contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Bean sprout has 14 times more Vitamin K than chicken - bean sprout has 33ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, bean sprout contains more folate. Both chicken and bean sprouts contain significant amounts of thiamin.
| Chicken | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.121 MG | 0.084 MG |
| Riboflavin | 0.302 MG | 0.124 MG |
| Niacin | 7.107 MG | 0.749 MG |
| Pantothenic acid | 1.327 MG | 0.38 MG |
| Vitamin B6 | 0.538 MG | 0.088 MG |
| Folate | 2 UG | 61 UG |
| Vitamin B12 | 0.51 UG | ~ |
Minerals
calcium
Bean sprouts and chicken contain similar amounts of calcium - bean sprout has 13mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Bean sprouts and chicken contain similar amounts of iron - bean sprout has 0.91mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Chicken is an excellent source of potassium and it has 354% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than bean sprout per 100 grams.
| Chicken | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.016 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than bean sprout per 100 grams.
| Chicken | Bean Sprouts | |
|---|---|---|
| other omega 6 | 0.02 G | ~ |
| linoleic acid | 1.818 G | 0.042 G |
| Total | 1.838 G | 0.042 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: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Cooked Chicken 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 bean sprouts or chicken contain more calories in 100 grams?Chicken is high in calories and bean sprout has 80% less calories than chicken - bean sprout has 30 calories in 100g and chicken has 189 calories.
Is bean sprouts or chicken better for protein?
Chicken is a fantastic source of protein and it has 670% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and chicken has 23.3g of protein.
Does bean sprouts or chicken have more carbohydrates?
By weight, chicken has fewer carbohydrates than bean sprout - bean sprout has 5.9g of carbs for 100g and chicken has no carbs..
Does bean sprouts or chicken contain more potassium?
Chicken is a rich source of potassium and it has 350% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and chicken has 677mg of potassium.