Wheat Flour vs. Bean Sprouts

Nutrition comparison of Wheat Flour and Bean Sprouts

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of wheat flour versus bean sprouts (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat flour and bean sprouts:

  • Bean sprout is a great source of Vitamin C.
  • Wheat flour has more thiamin, riboflavin, niacin and folate, however, bean sprout contains more Vitamin B6.
  • Wheat flour is a great source of dietary fiber and protein.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat flour 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: Wheat Flour (Wheat flour, white, bread, enriched) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Bean Sprouts src

Calories and Carbs

calories

Wheat flour is high in calories and bean sprout has 92% less calories than wheat flour - wheat flour has 361 calories per 100 grams and bean sprout has 30 calories.

For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to bean sprouts for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Bean Sprouts
Protein 14% 33%
Carbohydrates 82% 63%
Fat 4% 5%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and bean sprout has 92% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.

dietary fiber

Wheat flour is a great source of dietary fiber and it has 33% more dietary fiber than bean sprout - wheat flour has 2.4g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.

sugar

Wheat flour and bean sprouts contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and bean sprout has 4.1g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 294% more protein than bean sprout - wheat flour has 12g of protein per 100 grams and bean sprout has 3g of protein.

Fat

saturated fat

Both wheat flour and bean sprouts are low in saturated fat - wheat flour has 0.24g 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 more Vitamin C than wheat flour - bean sprout has 13.2mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

Bean sprouts and wheat flour contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour and bean sprouts contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.

Vitamin K

Bean sprout has 109 times more Vitamin K than wheat flour - wheat flour has 0.3ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin and folate, however, bean sprout contains more Vitamin B6. Both wheat flour and bean sprouts contain significant amounts of pantothenic acid.

Wheat Flour Bean Sprouts
Thiamin 0.812 MG 0.084 MG
Riboflavin 0.512 MG 0.124 MG
Niacin 7.554 MG 0.749 MG
Pantothenic acid 0.438 MG 0.38 MG
Vitamin B6 0.037 MG 0.088 MG
Folate 183 UG 61 UG

Minerals

calcium

Wheat flour and bean sprouts contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and bean sprout has 13mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 385% more iron than bean sprout - wheat flour has 4.4mg of iron per 100 grams and bean sprout has 0.91mg of iron.

potassium

Bean sprout has 49% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and bean sprout has 149mg 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 wheat flour and bean sprouts contain small amounts of beta-carotene.

Wheat Flour Bean Sprouts
beta-carotene 1 UG 6 UG
lutein + zeaxanthin 79 UG ~
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than bean sprout per 100 grams.

Wheat Flour Bean Sprouts
alpha linoleic acid 0.043 G 0.016 G
Total 0.043 G 0.016 G

omega 6s

Comparing omega-6 fatty acids, wheat flour has more linoleic acid than bean sprout per 100 grams.

Wheat Flour Bean Sprouts
linoleic acid 0.685 G 0.042 G
Total 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

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FAQ

Does wheat flour or bean sprouts contain more calories in 100 grams?
Wheat flour is high in calories and bean sprout has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and bean sprout has 30 calories.

Is wheat flour or bean sprouts better for protein?
Wheat flour is a great source of protein and it has 290% more protein than bean sprout - wheat flour has 12g of protein per 100 grams and bean sprout has 3g of protein.

Does wheat flour or bean sprouts have more carbohydrates?
By weight, wheat flour is high in carbohydrates and bean sprout has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and bean sprout has 5.9g of carbohydrates.

Does wheat flour or bean sprouts contain more iron?
Wheat flour is an abundant source of iron and it has 390% more iron than bean sprout - wheat flour has 4.4mg of iron in 100 grams and bean sprout has 0.91mg of iron.