Milk vs. Bean Sprouts

Nutrition comparison of Milk and Bean Sprouts

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

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

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

  • Bean sprout has 26.3 times less saturated fat than milk.
  • Bean sprout has more niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
  • Bean sprout has signficantly more dietary fiber than milk.
  • Bean sprout is a great source of Vitamin C.
  • Milk is an excellent source of calcium.
Detailed nutritional comparison of milk and bean sprouts 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.

Image of Milk src
Image of Bean Sprouts src
Here's an infographic summarizing the nutritional differences between milk and bean sprouts. marks particularly rich nutrients.

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nutrition comparison of milk vs. bean sprouts

Calories and Carbs

calories

Bean sprout has 40% less calories than milk - bean sprout has 30 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is lighter in protein, much lighter in carbs and much heavier in fat compared to bean sprouts per calorie. Milk has a macronutrient ratio of 27:38:35 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Bean Sprouts
Protein 27% 33%
Carbohydrates 38% 63%
Fat 35% 5%
Alcohol ~ ~

carbohydrates

Bean sprouts and milk contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in milk comprise of 100% sugar.

dietary fiber

Bean sprout has signficantly more dietary fiber than milk - bean sprout has 1.8g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Bean sprouts and milk contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and milk has 5.1g of sugar.

Protein

protein

Bean sprouts and milk contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Bean sprout has 26.3 times less saturated fat than milk - bean sprout has 0.05g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both milk and bean sprouts are low in trans fat - milk has 0.09g of trans fat per 100 grams and bean sprout does not contain significant amounts.

cholesterol

Both milk and bean sprouts are low in cholesterol - milk has 8mg of cholesterol per 100 grams and bean sprout does not contain significant amounts.

Vitamins

Vitamin C

Bean sprout is a great source of Vitamin C and it has 65 times more Vitamin C than milk - bean sprout has 13.2mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.

Vitamin A

Milk has 54 times more Vitamin A than bean sprout - bean sprout has 1ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.

Vitamin D

Milk has more Vitamin D than bean sprout - milk has 49iu of Vitamin D per 100 grams and bean sprout does not contain significant amounts.

Vitamin E

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

Vitamin K

Bean sprout has 164 times more Vitamin K than milk - bean sprout has 33ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.

The B Vitamins

Bean sprout has more niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and bean sprouts contain significant amounts of thiamin, riboflavin and pantothenic acid.

Milk Bean Sprouts
Thiamin 0.039 MG 0.084 MG
Riboflavin 0.185 MG 0.124 MG
Niacin 0.092 MG 0.749 MG
Pantothenic acid 0.356 MG 0.38 MG
Vitamin B6 0.038 MG 0.088 MG
Folate 5 UG 61 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Milk is an excellent source of calcium and it has 823% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Bean sprout has 44 times more iron than milk - bean sprout has 0.91mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Bean sprouts and milk contain similar amounts of potassium - bean sprout has 149mg of potassium per 100 grams and milk has 140mg of potassium.

Antioxidants and Phytonutrients

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 milk and bean sprouts contain small amounts of beta-carotene.

Milk Bean Sprouts
beta-carotene 4 UG 6 UG
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both milk and bean sprouts contain significant amounts of alpha linoleic acid (ALA).

Milk Bean Sprouts
alpha linoleic acid 0.008 G 0.016 G
Total 0.008 G 0.016 G

omega 6s

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

Milk Bean Sprouts
other omega 6 0.004 G ~
linoleic acid 0.062 G 0.042 G
Total 0.066 G 0.042 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

Milk g

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FAQ

Does bean sprouts or milk contain more calories in 100 grams?
Bean sprout has 40% less calories than milk - bean sprout has 30 calories in 100g and milk has 50 calories.

Is bean sprouts or milk better for protein?
Bean sprouts and milk contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and milk has 3.3g of protein.

Does bean sprouts or milk have more carbohydrates?
By weight, bean sprouts and milk contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in milk comprise of 100% sugar.

Does bean sprouts or milk contain more calcium?
Milk is a rich source of calcium and it has 820% more calcium than bean sprout - bean sprout has 13mg of calcium in 100 grams and milk has 120mg of calcium.