Raisins vs. Bean Sprouts
Nutrition comparison of Raisins and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and bean sprouts:
- Bean sprout has more pantothenic acid and folate.
- Bean sprout is a great source of Vitamin C.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and bean sprout has 90% less calories than raisin - raisin has 296 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and similar to bean sprouts for fat. Raisins has a macronutrient ratio of 3:95:2 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Bean Sprouts | |
|---|---|---|
| Protein | 3% | 33% |
| Carbohydrates | 95% | 63% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and bean sprout has 92% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 278% more dietary fiber than bean sprout - raisin has 6.8g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Raisin has less sugar than bean sprout - bean sprout has 4.1g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and bean sprouts contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both raisins and bean sprouts are low in saturated fat - raisin has 0.18g 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 144% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Bean sprouts and raisins contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Bean sprouts and raisins contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Bean sprout has more Vitamin K than raisin - bean sprout has 33ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Bean sprout has more pantothenic acid and folate. Both raisins and bean sprouts contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Raisins | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.112 MG | 0.084 MG |
| Riboflavin | 0.182 MG | 0.124 MG |
| Niacin | 1.114 MG | 0.749 MG |
| Pantothenic acid | 0.045 MG | 0.38 MG |
| Vitamin B6 | 0.188 MG | 0.088 MG |
| Folate | 3 UG | 61 UG |
Minerals
calcium
Raisin has 115% more calcium than bean sprout - raisin has 28mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Raisin is a great source of iron and it has 185% more iron than bean sprout - raisin has 2.6mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Raisin is an excellent source of potassium and it has 454% more potassium than bean sprout - raisin has 825mg of potassium per 100 grams and bean sprout has 149mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Raisins | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.016 G |
| Total | 0.037 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than bean sprout per 100 grams.
| Raisins | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.122 G | 0.042 G |
| Total | 0.122 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: Raisins (Raisins, seeded) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Raisins g
()
|
Daily Values (%) |
Bean Sprouts 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 raisins or bean sprouts contain more calories in 100 grams?Raisin is high in calories and bean sprout has 90% less calories than raisin - raisin has 296 calories in 100g and bean sprout has 30 calories.
Is raisins or bean sprouts better for protein?
Raisins and bean sprouts contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and bean sprout has 3g of protein.
Does raisins or bean sprouts have more carbohydrates?
By weight, raisin is high in carbohydrates and bean sprout has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and bean sprout has 5.9g of carbohydrates.
Does raisins or bean sprouts contain more potassium?
Raisin is a rich source of potassium and it has 450% more potassium than bean sprout - raisin has 825mg of potassium in 100 grams and bean sprout has 149mg of potassium.