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.
Detailed nutritional comparison of walnut and bean sprouts is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Walnut src
Image of Bean Sprouts src

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, 32:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Walnut Bean Sprouts
Protein 9% 32%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Walnut or Bean Sprouts .

Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

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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.