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.
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.
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 32:63:5 and for cucumber, 16:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Cucumber | |
|---|---|---|
| Protein | 32% | 16% |
| 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 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 Cucumber .
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 % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 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.