Mushroom vs. Bean Sprouts
Nutrition comparison of Mushroom and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and bean sprouts:
- Bean sprout is a great source of Vitamin C.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, bean sprout contains more folate.
- Mushroom is an excellent source of potassium.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprouts and mushroom contain similar amounts of calories - bean sprout has 30 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in protein, lighter in carbs and heavier in fat compared to bean sprouts per calorie. Mushroom has a macronutrient ratio of 44:47:10 and for bean sprouts, 32:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Bean Sprouts | |
|---|---|---|
| Protein | 44% | 32% |
| Carbohydrates | 47% | 63% |
| Fat | 10% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and mushroom contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Bean sprout has 80% more dietary fiber than mushroom - bean sprout has 1.8g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Bean sprouts and mushroom contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Bean sprouts and mushroom contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both bean sprouts and mushroom are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has 529% more Vitamin C than mushroom - bean sprout has 13.2mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Bean sprouts and mushroom contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than bean sprout - mushroom has 7iu of Vitamin D per 100 grams and bean sprout does not contain significant amounts.
Vitamin E
Bean sprouts and mushroom contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Bean sprout has more Vitamin K than mushroom - bean sprout has 33ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, bean sprout contains more folate. Both mushroom and bean sprouts contain significant amounts of thiamin and Vitamin B6.
| Mushroom | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.081 MG | 0.084 MG |
| Riboflavin | 0.402 MG | 0.124 MG |
| Niacin | 3.607 MG | 0.749 MG |
| Pantothenic acid | 1.497 MG | 0.38 MG |
| Vitamin B6 | 0.104 MG | 0.088 MG |
| Folate | 17 UG | 61 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Bean sprout has 333% more calcium than mushroom - bean sprout has 13mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Bean sprout has 82% more iron than mushroom - bean sprout has 0.91mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Mushroom is an excellent source of potassium and it has 113% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than bean sprout per 100 grams.
| Mushroom | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.16 G | 0.042 G |
| Total | 0.16 G | 0.042 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 Mushroom or Bean Sprouts .
Note: The specific food items compared are: Mushroom (Mushrooms, white, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Mushroom g
()
|
Daily Values (%) |
Bean Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
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% |
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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% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bean sprouts or mushroom contain more calories in 100 grams?Bean sprouts and mushroom contain similar amounts of calories - bean sprout has 30 calories in 100g and mushroom has 22 calories.
Is bean sprouts or mushroom better for protein?
Bean sprouts and mushroom contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and mushroom has 3.1g of protein.
Does bean sprouts or mushroom have more carbohydrates?
By weight, bean sprouts and mushroom contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.
Does bean sprouts or mushroom contain more potassium?
Mushroom is a rich source of potassium and it has 110% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and mushroom has 318mg of potassium.