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:
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 | ~ | ~ |
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.
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.
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.
Bean sprout has 368% more protein than cucumber - cucumber has 0.65g of protein per 100 grams and bean sprout has 3g of protein.
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.
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.
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.
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.
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.
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 |
Cucumber and bean sprouts contain similar amounts of calcium - cucumber has 16mg of calcium per 100 grams and bean sprout has 13mg of calcium.
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.
Cucumber and bean sprouts contain similar amounts of potassium - cucumber has 147mg of potassium per 100 grams and bean sprout has 149mg of potassium.
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 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 |
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 |
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 |
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) .
Bean Sprouts g
()
|
Daily Values (%) |
Cucumber 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 | |||