Walnut vs. Bean Sprouts
Nutrition comparison of Walnut and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and bean sprouts:
- Bean sprout has 57% less carbohydrates than walnut.
- Bean sprout is a great source of Vitamin C.
- Walnut has more thiamin and Vitamin B6.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and bean sprout has 95% less calories than walnut - bean sprout has 30 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is much lighter in protein, much lighter in carbs and much heavier in fat compared to bean sprouts per calorie. Walnut has a macronutrient ratio of 9:8:84 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Bean Sprouts | |
|---|---|---|
| Protein | 9% | 33% |
| Carbohydrates | 8% | 63% |
| Fat | 84% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has 57% less carbohydrates than walnut - bean sprout has 5.9g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 272% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Bean sprouts and walnut contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 401% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and bean sprout has 99% less saturated fat than walnut - bean sprout has 0.05g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has 915% more Vitamin C than walnut - bean sprout has 13.2mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Bean sprouts and walnut contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Bean sprouts and walnut contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Bean sprout has 11 times more Vitamin K than walnut - bean sprout has 33ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin and Vitamin B6. Both walnut and bean sprouts contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Walnut | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.341 MG | 0.084 MG |
| Riboflavin | 0.15 MG | 0.124 MG |
| Niacin | 1.125 MG | 0.749 MG |
| Pantothenic acid | 0.57 MG | 0.38 MG |
| Vitamin B6 | 0.537 MG | 0.088 MG |
| Folate | 98 UG | 61 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 654% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 220% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 196% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and walnut has 441mg 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, both walnut and bean sprouts contain small amounts of beta-carotene.
| Walnut | Bean Sprouts | |
|---|---|---|
| beta-carotene | 12 UG | 6 UG |
| lutein + zeaxanthin | 9 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Walnut | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.016 G |
| Total | 9.08 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than bean sprout per 100 grams.
| Walnut | Bean Sprouts | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.042 G |
| Total | 38.156 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: Walnut (Nuts, walnuts, english) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Walnut 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 bean sprouts or walnut contain more calories in 100 grams?Walnut is high in calories and bean sprout has 100% less calories than walnut - bean sprout has 30 calories in 100g and walnut has 654 calories.
Is bean sprouts or walnut better for protein?
Walnut is a fantastic source of protein and it has 400% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and walnut has 15.2g of protein.
Does bean sprouts or walnut have more carbohydrates?
By weight, bean sprout has 60% fewer carbohydrates than walnut - bean sprout has 5.9g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does bean sprouts or walnut contain more calcium?
Walnut is a rich source of calcium and it has 650% more calcium than bean sprout - bean sprout has 13mg of calcium in 100 grams and walnut has 98mg of calcium.
Does bean sprouts or walnut contain more potassium?
Walnut is a rich source of potassium and it has 200% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and walnut has 441mg of potassium.