Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken breast
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and bean sprouts:
Chicken breast is high in calories and bean sprout has 82% less calories than chicken breast - bean sprout has 30 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and heavier in fat compared to bean sprouts per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Chicken Breast | Bean Sprouts | |
---|---|---|
Protein | 79% | 33% |
Carbohydrates | ~ | 63% |
Fat | 21% | 5% |
Alcohol | ~ | ~ |
Chicken breast has less carbohydrates than bean sprout - bean sprout has 5.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
Bean sprout has signficantly more dietary fiber than chicken breast - bean sprout has 1.8g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
Chicken breast has less sugar than bean sprout - bean sprout has 4.1g of sugar per 100 grams and chicken breast does not contain significant amounts.
Chicken breast is an excellent source of protein and it has 920% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and chicken breast has 31g of protein.
Bean sprouts and chicken breast contain similar amounts of saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
Bean sprout has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and bean sprout does not contain significant amounts.
Bean sprout is a great source of Vitamin C and it has more Vitamin C than chicken breast - bean sprout has 13.2mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Bean sprouts and chicken breast contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Chicken breast has more Vitamin D than bean sprout - chicken breast has 5iu of Vitamin D per 100 grams and bean sprout does not contain significant amounts.
Bean sprouts and chicken breast contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Bean sprout has 109 times more Vitamin K than chicken breast - bean sprout has 33ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, bean sprout contains more folate. Both chicken breast and bean sprouts contain significant amounts of thiamin and riboflavin.
Chicken Breast | Bean Sprouts | |
---|---|---|
Thiamin | 0.07 MG | 0.084 MG |
Riboflavin | 0.114 MG | 0.124 MG |
Niacin | 13.712 MG | 0.749 MG |
Pantothenic acid | 0.965 MG | 0.38 MG |
Vitamin B6 | 0.6 MG | 0.088 MG |
Folate | 4 UG | 61 UG |
Vitamin B12 | 0.34 UG | ~ |
Bean sprouts and chicken breast contain similar amounts of calcium - bean sprout has 13mg of calcium per 100 grams and chicken breast has 15mg of calcium.
Bean sprouts and chicken breast contain similar amounts of iron - bean sprout has 0.91mg of iron per 100 grams and chicken breast has 1mg of iron.
Chicken breast is a great source of potassium and it has 72% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and chicken breast has 256mg of potassium.
For omega-3 fatty acids, chicken breast has more DHA than bean sprout per 100 grams. Both chicken breast and bean sprouts contain significant amounts of alpha linoleic acid (ALA).
Chicken Breast | Bean Sprouts | |
---|---|---|
alpha linoleic acid | 0.03 G | 0.016 G |
DHA | 0.02 G | ~ |
EPA | 0.01 G | ~ |
DPA | 0.01 G | ~ |
Total | 0.07 G | 0.016 G |
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than bean sprout per 100 grams.
Chicken Breast | Bean Sprouts | |
---|---|---|
linoleic acid | 0.59 G | 0.042 G |
other omega 6 | 0.06 G | ~ |
Total | 0.65 G | 0.042 G |
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 Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Cooked Chicken Breast 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 | |||