Bean Sprouts vs. Russet Potato
Nutrition comparison of Bean Sprouts and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and russet potato:
- Bean sprout has 62% less calories than russet potato.
- Bean sprout has 67% less carbohydrates than russet potato.
- Bean sprout has more riboflavin and folate, however, russet potato contains more Vitamin B6.
- Bean sprout is a great source of Vitamin C.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprout has 62% less calories than russet potato - bean sprout has 30 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, bean sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Bean sprouts has a macronutrient ratio of 33:63:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Russet Potato | |
|---|---|---|
| Protein | 33% | 11% |
| Carbohydrates | 63% | 89% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has 67% less carbohydrates than russet potato - bean sprout has 5.9g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Bean sprout has 38% more dietary fiber than russet potato - bean sprout has 1.8g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Bean sprouts and russet potato contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Bean sprouts and russet potato contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both bean sprouts and russet potato are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has 132% more Vitamin C than russet potato - bean sprout has 13.2mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Bean sprouts and russet potato contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Bean sprouts and russet potato contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Bean sprout has 17 times more Vitamin K than russet potato - bean sprout has 33ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Bean sprout has more riboflavin and folate, however, russet potato contains more Vitamin B6. Both bean sprouts and russet potato contain significant amounts of thiamin, niacin and pantothenic acid.
| Bean Sprouts | Russet Potato | |
|---|---|---|
| Thiamin | 0.084 MG | 0.082 MG |
| Riboflavin | 0.124 MG | 0.033 MG |
| Niacin | 0.749 MG | 1.035 MG |
| Pantothenic acid | 0.38 MG | 0.301 MG |
| Vitamin B6 | 0.088 MG | 0.345 MG |
| Folate | 61 UG | 14 UG |
Minerals
calcium
Bean sprouts and russet potato contain similar amounts of calcium - bean sprout has 13mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Bean sprouts and russet potato contain similar amounts of iron - bean sprout has 0.91mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 180% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 6 UG | ~ |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bean sprouts and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Bean Sprouts | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.01 G |
| Total | 0.016 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both bean sprouts and russet potato contain small amounts of linoleic acid.
| Bean Sprouts | Russet Potato | |
|---|---|---|
| linoleic acid | 0.042 G | 0.032 G |
| Total | 0.042 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Bean Sprouts g
()
|
Daily Values (%) |
Russet Potato 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 % |
|
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 % |
|
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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 bean sprouts or russet potato contain more calories in 100 grams?Bean sprout has 60% less calories than russet potato - bean sprout has 30 calories in 100g and russet potato has 79 calories.
Is bean sprouts or russet potato better for protein?
Bean sprouts and russet potato contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and russet potato has 2.1g of protein.
Does bean sprouts or russet potato have more carbohydrates?
By weight, bean sprout has 70% fewer carbohydrates than russet potato - bean sprout has 5.9g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does bean sprouts or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 180% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and russet potato has 417mg of potassium.