Bean Sprouts vs. Nori
Nutrition comparison of Bean Sprouts and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and nori:
- Both nori and bean sprouts are high in Vitamin C.
- Bean sprout has signficantly more dietary fiber than nori.
- Nori has more riboflavin, niacin and folate.
- Nori is an excellent source of Vitamin A, calcium and potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and bean sprouts contain similar amounts of calories - nori has 35 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, bean sprouts is much lighter in protein, much heavier in carbs and heavier in fat compared to nori per calorie. Bean sprouts has a macronutrient ratio of 33:63:5 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Nori | |
|---|---|---|
| Protein | 33% | 67% |
| Carbohydrates | 63% | 33% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and bean sprouts contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
dietary fiber
Bean sprout has signficantly more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Nori and bean sprouts contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Nori has 91% more protein than bean sprout - nori has 5.8g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both nori and bean sprouts are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
Vitamins
Vitamin C
Both nori and bean sprouts are high in Vitamin C. Nori has 195% more Vitamin C than bean sprout - nori has 39mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 259 times more Vitamin A than bean sprout - nori has 260ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin E
Nori and bean sprouts contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Bean sprout has 725% more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Nori has more riboflavin, niacin and folate. Both bean sprouts and nori contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Bean Sprouts | Nori | |
|---|---|---|
| Thiamin | 0.084 MG | 0.098 MG |
| Riboflavin | 0.124 MG | 0.446 MG |
| Niacin | 0.749 MG | 1.47 MG |
| Pantothenic acid | 0.38 MG | 0.521 MG |
| Vitamin B6 | 0.088 MG | 0.159 MG |
| Folate | 61 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 438% more calcium than bean sprout - nori has 70mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Nori has 98% more iron than bean sprout - nori has 1.8mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Nori is an excellent source of potassium and it has 139% more potassium than bean sprout - nori has 356mg of potassium per 100 grams and bean sprout has 149mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bean sprout has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than bean sprout per 100 grams.
| Bean Sprouts | Nori | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.016 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, both bean sprouts and nori contain small amounts of linoleic acid.
| Bean Sprouts | Nori | |
|---|---|---|
| linoleic acid | 0.042 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.042 G | 0.013 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 Nori (Seaweed, laver, raw) .
Bean Sprouts g
()
|
Daily Values (%) |
Nori 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 nori or bean sprouts contain more calories in 100 grams?Nori and bean sprouts contain similar amounts of calories - nori has 35 calories in 100g and bean sprout has 30 calories.
Is nori or bean sprouts better for protein?
Nori has 90% more protein than bean sprout - nori has 5.8g of protein per 100 grams and bean sprout has 3g of protein.
Does nori or bean sprouts have more carbohydrates?
By weight, nori and bean sprouts contain similar amounts of carbs - nori has 5.1g of carbs for 100g and bean sprout has 5.9g of carbohydrates.
Does nori or bean sprouts contain more calcium?
Nori is a rich source of calcium and it has 440% more calcium than bean sprout - nori has 70mg of calcium in 100 grams and bean sprout has 13mg of calcium.
Does nori or bean sprouts contain more potassium?
Nori is a rich source of potassium and it has 140% more potassium than bean sprout - nori has 356mg of potassium in 100 grams and bean sprout has 149mg of potassium.