Bean Sprouts vs. Green Bean
Nutrition comparison of Bean Sprouts and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and green bean:
- Both bean sprouts and green bean are high in Vitamin C.
- Green bean is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprouts and green bean contain similar amounts of calories - bean sprout has 30 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, bean sprouts is heavier in protein, lighter in carbs and similar to green bean for fat. Bean sprouts has a macronutrient ratio of 33:63:5 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Green Bean | |
|---|---|---|
| Protein | 33% | 20% |
| Carbohydrates | 63% | 76% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and green bean contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.
dietary fiber
Green bean is a great source of dietary fiber and it has 50% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Bean sprouts and green bean contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Bean sprouts and green bean contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both bean sprouts and green bean are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Both bean sprouts and green bean are high in Vitamin C. Bean sprout has a little more Vitamin C (8%) than green bean by weight - bean sprout has 13.2mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Green bean has 34 times more Vitamin A than bean sprout - bean sprout has 1ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Bean sprouts and green bean contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Bean sprouts and green bean contain similar amounts of Vitamin K - bean sprout has 33ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Both bean sprouts and green bean contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Bean Sprouts | Green Bean | |
|---|---|---|
| Thiamin | 0.084 MG | 0.082 MG |
| Riboflavin | 0.124 MG | 0.104 MG |
| Niacin | 0.749 MG | 0.734 MG |
| Pantothenic acid | 0.38 MG | 0.225 MG |
| Vitamin B6 | 0.088 MG | 0.141 MG |
| Folate | 61 UG | 33 UG |
Minerals
calcium
Green bean has 185% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Bean sprouts and green bean contain similar amounts of iron - bean sprout has 0.91mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Green bean is a great source of potassium and it has 42% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and green bean has 211mg 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 green bean contain significant amounts of kaempferol.
| Bean Sprouts | Green Bean | |
|---|---|---|
| kaempferol | 0.33 mg | 0.45 mg |
| Quercetin | 0.15 mg | 2.73 mg |
| luteolin | ~ | 0.13 mg |
| myricetin | ~ | 0.13 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,
| Bean Sprouts | Green Bean | |
|---|---|---|
| beta-carotene | 6 UG | 379 UG |
| alpha-carotene | 6 UG | 69 UG |
| lutein + zeaxanthin | ~ | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Bean Sprouts | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.069 G |
| Total | 0.016 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both bean sprouts and green bean contain small amounts of linoleic acid.
| Bean Sprouts | Green Bean | |
|---|---|---|
| linoleic acid | 0.042 G | 0.044 G |
| Total | 0.042 G | 0.044 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 Green Bean (Beans, snap, green, raw) .
Bean Sprouts g
()
|
Daily Values (%) |
Green Bean 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 green bean contain more calories in 100 grams?Bean sprouts and green bean contain similar amounts of calories - bean sprout has 30 calories in 100g and green bean has 31 calories.
Is bean sprouts or green bean better for protein?
Bean sprouts and green bean contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and green bean has 1.8g of protein.
Does bean sprouts or green bean have more carbohydrates?
By weight, bean sprouts and green bean contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.