Watermelon vs. Bean Sprouts
Nutrition comparison of Watermelon and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and bean sprouts:
- Bean sprout has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Bean sprout is a great source of Vitamin C.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and bean sprouts contain similar amounts of calories - watermelon has 30 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, watermelon is much lighter in protein, much heavier in carbs and similar to bean sprouts for fat. Watermelon has a macronutrient ratio of 7:90:4 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Bean Sprouts | |
|---|---|---|
| Protein | 7% | 33% |
| Carbohydrates | 90% | 63% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and bean sprouts contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Bean sprout has 350% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Watermelon and bean sprouts contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Bean sprout has 398% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both watermelon and bean sprouts are low in saturated fat - watermelon 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 63% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Watermelon has 27 times more Vitamin A than bean sprout - watermelon has 28ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin E
Watermelon and bean sprouts contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Bean sprout has 329 times more Vitamin K than watermelon - watermelon has 0.1ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Bean sprout has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both watermelon and bean sprouts contain significant amounts of pantothenic acid.
| Watermelon | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.033 MG | 0.084 MG |
| Riboflavin | 0.021 MG | 0.124 MG |
| Niacin | 0.178 MG | 0.749 MG |
| Pantothenic acid | 0.221 MG | 0.38 MG |
| Vitamin B6 | 0.045 MG | 0.088 MG |
| Folate | 3 UG | 61 UG |
Minerals
calcium
Watermelon and bean sprouts contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Bean sprout has 279% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Watermelon and bean sprouts contain similar amounts of potassium - watermelon has 112mg 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 watermelon and bean sprouts contain significant amounts of kaempferol.
| Watermelon | Bean Sprouts | |
|---|---|---|
| luteolin | 0.46 mg | ~ |
| kaempferol | 0.45 mg | 0.33 mg |
| Quercetin | ~ | 0.15 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,
| Watermelon | Bean Sprouts | |
|---|---|---|
| beta-carotene | 303 UG | 6 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and bean sprouts contain small amounts of linoleic acid.
| Watermelon | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.05 G | 0.042 G |
| Total | 0.05 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: Watermelon (Watermelon, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Watermelon 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 watermelon or bean sprouts contain more calories in 100 grams?Watermelon and bean sprouts contain similar amounts of calories - watermelon has 30 calories in 100g and bean sprout has 30 calories.
Is watermelon or bean sprouts better for protein?
Bean sprout has 400% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and bean sprout has 3g of protein.
Does watermelon or bean sprouts have more carbohydrates?
By weight, watermelon and bean sprouts contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and bean sprout has 5.9g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.