Bean Sprouts vs. Sweet Potatoes
Nutrition comparison of Bean Sprouts and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and sweet potatoes:
- Bean sprout has 65% less calories than sweet potato.
- Bean sprout has 70% less carbohydrates than sweet potato.
- Bean sprout is a great source of Vitamin C.
- Sweet potato has more Vitamin B6, however, bean sprout contains more folate.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprout has 65% less calories than sweet potato - sweet potato has 86 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, bean sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Bean sprouts has a macronutrient ratio of 33:63:5 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Sweet Potatoes | |
|---|---|---|
| Protein | 33% | 7% |
| Carbohydrates | 63% | 92% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has 70% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 67% more dietary fiber than bean sprout - sweet potato has 3g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Sweet potatoes and bean sprouts contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Sweet potatoes and bean sprouts contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both sweet potatoes and bean sprouts are low in saturated fat - sweet potato has 0.02g 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 450% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than bean sprout - sweet potato has 709ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin E
Sweet potatoes and bean sprouts contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Bean sprout has 17 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Sweet potato has more Vitamin B6, however, bean sprout contains more folate. Both bean sprouts and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Bean Sprouts | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.084 MG | 0.078 MG |
| Riboflavin | 0.124 MG | 0.061 MG |
| Niacin | 0.749 MG | 0.557 MG |
| Pantothenic acid | 0.38 MG | 0.8 MG |
| Vitamin B6 | 0.088 MG | 0.209 MG |
| Folate | 61 UG | 11 UG |
Minerals
calcium
Sweet potato has 131% more calcium than bean sprout - sweet potato has 30mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Sweet potatoes and bean sprouts contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 126% more potassium than bean sprout - sweet potato has 337mg of potassium per 100 grams and bean sprout has 149mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both bean sprouts and sweet potatoes contain small amounts of quercetin.
| Bean Sprouts | Sweet Potatoes | |
|---|---|---|
| kaempferol | 0.33 mg | 0.01 mg |
| Quercetin | 0.15 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| myricetin | ~ | 0.03 mg |
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, both bean sprouts and sweet potatoes contain small amounts of alpha-carotene.
| Bean Sprouts | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 6 UG | 8509 UG |
| alpha-carotene | 6 UG | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bean sprout has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Bean Sprouts | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.001 G |
| Total | 0.016 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both bean sprouts and sweet potatoes contain small amounts of linoleic acid.
| Bean Sprouts | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.042 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Bean Sprouts g
()
|
Daily Values (%) |
Sweet Potatoes g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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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% |
|
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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or bean sprouts contain more calories in 100 grams?Bean sprout has 70% less calories than sweet potato - sweet potato has 86 calories in 100g and bean sprout has 30 calories.
Is sweet potatoes or bean sprouts better for protein?
Sweet potatoes and bean sprouts contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and bean sprout has 3g of protein.
Does sweet potatoes or bean sprouts have more carbohydrates?
By weight, bean sprout has 70% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and bean sprout has 5.9g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
Does sweet potatoes or bean sprouts contain more potassium?
Sweet potato is a rich source of potassium and it has 130% more potassium than bean sprout - sweet potato has 337mg of potassium in 100 grams and bean sprout has 149mg of potassium.