Bean Sprouts vs. Pumpkin Puree
Nutrition comparison of Bean Sprouts and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and pumpkin puree:
- Bean sprout has more thiamin, riboflavin and folate.
- Bean sprout is a great source of Vitamin C.
- Pumpkin puree is a great source of dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and bean sprouts contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, bean sprouts is much heavier in protein, lighter in carbs and similar to pumpkin puree for fat. Bean sprouts has a macronutrient ratio of 33:63:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Pumpkin Puree | |
|---|---|---|
| Protein | 33% | 11% |
| Carbohydrates | 63% | 82% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and bean sprouts contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 61% more dietary fiber than bean sprout - pumpkin puree has 2.9g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Pumpkin puree and bean sprouts contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Bean sprout has 176% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both pumpkin puree and bean sprouts are low in saturated fat - pumpkin puree has 0.15g 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 214% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 777 times more Vitamin A than bean sprout - pumpkin puree has 778ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin E
Pumpkin puree and bean sprouts contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Pumpkin puree and bean sprouts contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Bean sprout has more thiamin, riboflavin and folate. Both bean sprouts and pumpkin puree contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Bean Sprouts | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.084 MG | 0.024 MG |
| Riboflavin | 0.124 MG | 0.054 MG |
| Niacin | 0.749 MG | 0.367 MG |
| Pantothenic acid | 0.38 MG | 0.4 MG |
| Vitamin B6 | 0.088 MG | 0.056 MG |
| Folate | 61 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 100% more calcium than bean sprout - pumpkin puree has 26mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Pumpkin puree has 53% more iron than bean sprout - pumpkin puree has 1.4mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 38% more potassium than bean sprout - pumpkin puree has 206mg of potassium per 100 grams and bean sprout has 149mg 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,
| Bean Sprouts | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 6 UG | 6940 UG |
| alpha-carotene | 6 UG | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bean sprouts and pumpkin puree contain significant amounts of alpha linoleic acid (ALA).
| Bean Sprouts | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.008 G |
| Total | 0.016 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both bean sprouts and pumpkin puree contain small amounts of linoleic acid.
| Bean Sprouts | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.042 G | 0.007 G |
| Total | 0.042 G | 0.007 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 Pumpkin Puree (Pumpkin, canned, without salt) .
Bean Sprouts g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or bean sprouts contain more calories in 100 grams?Pumpkin puree and bean sprouts contain similar amounts of calories - pumpkin puree has 34 calories in 100g and bean sprout has 30 calories.
Is pumpkin puree or bean sprouts better for protein?
Bean sprout has 180% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and bean sprout has 3g of protein.
Does pumpkin puree or bean sprouts have more carbohydrates?
By weight, pumpkin puree and bean sprouts contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and bean sprout has 5.9g of carbohydrates.