White Beans vs. Bean Sprouts
Nutrition comparison of White Beans and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and bean sprouts:
- Bean sprout has 72% less carbohydrates than white bean.
- Bean sprout has more riboflavin and niacin.
- Bean sprout is a great source of Vitamin C.
- White bean is a great source of iron.
- White bean is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and bean sprout has 74% less calories than white bean - bean sprout has 30 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is lighter in protein, heavier in carbs and similar to bean sprouts for fat. White beans has a macronutrient ratio of 25:73:2 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Bean Sprouts | |
|---|---|---|
| Protein | 25% | 33% |
| Carbohydrates | 73% | 63% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has 72% less carbohydrates than white bean - bean sprout has 5.9g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 167% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Bean sprouts and white beans contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 139% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both bean sprouts and white beans are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than white bean - bean sprout has 13.2mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Bean sprouts and white beans contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Bean sprouts and white beans contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Bean sprout has 10 times more Vitamin K than white bean - bean sprout has 33ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Bean sprout has more riboflavin and niacin. Both white beans and bean sprouts contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| White Beans | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.096 MG | 0.084 MG |
| Riboflavin | 0.037 MG | 0.124 MG |
| Niacin | 0.113 MG | 0.749 MG |
| Pantothenic acid | 0.185 MG | 0.38 MG |
| Vitamin B6 | 0.075 MG | 0.088 MG |
| Folate | 65 UG | 61 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 462% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 229% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 205% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| White Beans | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.016 G |
| Total | 0.056 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, both white beans and bean sprouts contain significant amounts of linoleic acid.
| White Beans | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.067 G | 0.042 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
White Beans g
()
|
Daily Values (%) |
Bean Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| 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 white beans contain more calories in 100 grams?White bean is high in calories and bean sprout has 70% less calories than white bean - bean sprout has 30 calories in 100g and white bean has 114 calories.
Is bean sprouts or white beans better for protein?
White bean has 140% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and white bean has 7.3g of protein.
Does bean sprouts or white beans have more carbohydrates?
By weight, bean sprout has 70% fewer carbohydrates than white bean - bean sprout has 5.9g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does bean sprouts or white beans contain more calcium?
White bean is a rich source of calcium and it has 460% more calcium than bean sprout - bean sprout has 13mg of calcium in 100 grams and white bean has 73mg of calcium.
Does bean sprouts or white beans contain more potassium?
White bean is a rich source of potassium and it has 210% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and white bean has 454mg of potassium.