Bean Sprouts vs. Cucumber

Nutrition comparison of Bean Sprouts and Cucumber


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of bean sprouts versus cucumber (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in bean sprouts and cucumber:

  • Bean sprout has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Bean sprout is a great source of Vitamin C.
Detailed nutritional comparison of bean sprouts and cucumber is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.


Image of Bean Sprouts src
Image of Cucumber src

Calories and Carbs

calories

Cucumber and bean sprouts contain similar amounts of calories - cucumber has 15 calories per 100 grams and bean sprout has 30 calories.

For macronutrient ratios, bean sprouts is heavier in protein, lighter in carbs and similar to cucumber for fat. Bean sprouts has a macronutrient ratio of 33:63:5 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bean Sprouts Cucumber
Protein 33% 15%
Carbohydrates 63% 80%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Cucumber and bean sprouts contain similar amounts of carbs - cucumber has 3.6g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.

The carbs in cucumber are made of 56% sugar, 28% starch and 17% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.

dietary fiber

Bean sprout has 260% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.

sugar

Cucumber and bean sprouts contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and bean sprout has 4.1g of sugar.

Protein

protein

Bean sprout has 368% more protein than cucumber - cucumber has 0.65g of protein per 100 grams and bean sprout has 3g of protein.

Fat

saturated fat

Both cucumber and bean sprouts are low in saturated fat - cucumber has 0.04g 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 371% more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.

Vitamin A

Cucumber and bean sprouts contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.

Vitamin E

Cucumber and bean sprouts contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.

Vitamin K

Cucumber and bean sprouts contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.

The B Vitamins

Bean sprout has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both bean sprouts and cucumber contain significant amounts of pantothenic acid.

Bean Sprouts Cucumber
Thiamin 0.084 MG 0.027 MG
Riboflavin 0.124 MG 0.033 MG
Niacin 0.749 MG 0.098 MG
Pantothenic acid 0.38 MG 0.259 MG
Vitamin B6 0.088 MG 0.04 MG
Folate 61 UG 7 UG

Minerals

calcium

Cucumber and bean sprouts contain similar amounts of calcium - cucumber has 16mg of calcium per 100 grams and bean sprout has 13mg of calcium.

iron

Bean sprout has 225% more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and bean sprout has 0.91mg of iron.

potassium

Cucumber and bean sprouts contain similar amounts of potassium - cucumber has 147mg of potassium per 100 grams and bean sprout has 149mg 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 cucumber contain small amounts of quercetin.

Bean Sprouts Cucumber
kaempferol 0.33 mg 0.13 mg
Quercetin 0.15 mg 0.04 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 cucumber contain small amounts of alpha-carotene.

Bean Sprouts Cucumber
beta-carotene 6 UG 45 UG
alpha-carotene 6 UG 11 UG
lutein + zeaxanthin ~ 23 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, bean sprout has more alpha linoleic acid (ALA) than cucumber per 100 grams.

Bean Sprouts Cucumber
alpha linoleic acid 0.016 G 0.005 G
Total 0.016 G 0.005 G

omega 6s

Comparing omega-6 fatty acids, both bean sprouts and cucumber contain small amounts of linoleic acid.

Bean Sprouts Cucumber
linoleic acid 0.042 G 0.028 G
Total 0.042 G 0.028 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 Cucumber (Cucumber, with peel, raw) .

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FAQ

Does cucumber or bean sprouts contain more calories in 100 grams?
Cucumber and bean sprouts contain similar amounts of calories - cucumber has 15 calories in 100g and bean sprout has 30 calories.

Is cucumber or bean sprouts better for protein?
Bean sprout has 370% more protein than cucumber - cucumber has 0.65g of protein per 100 grams and bean sprout has 3g of protein.

Does cucumber or bean sprouts have more carbohydrates?
By weight, cucumber and bean sprouts contain similar amounts of carbs - cucumber has 3.6g of carbs for 100g and bean sprout has 5.9g of carbohydrates. the carbs in cucumber are made of 60% sugar, 30% starch and 20% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.