White Bread vs. Bean Sprouts
Nutrition comparison of White Bread 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 bread
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and bean sprouts:
- Bean sprout is a great source of Vitamin C.
- White bread has more thiamin, riboflavin, niacin and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and bean sprout has 87% less calories than white bread - white bread has 238 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, white bread is lighter in protein, heavier in carbs and similar to bean sprouts for fat. White bread has a macronutrient ratio of 18:74:8 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Bean Sprouts | |
|---|---|---|
| Protein | 18% | 33% |
| Carbohydrates | 74% | 63% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and bean sprout has 86% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 411% more dietary fiber than bean sprout - white bread has 9.2g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
White bread and bean sprouts contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
White bread is a great source of protein and it has 251% more protein than bean sprout - white bread has 10.7g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both white bread and bean sprouts are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
trans fat
Both white bread and bean sprouts are low in trans fat - white bread has 0.03g of trans fat per 100 grams and bean sprout does not contain significant amounts.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than white bread - bean sprout has 13.2mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Bean sprouts and white bread contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and bean sprouts contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Bean sprout has 329% more Vitamin K than white bread - white bread has 7.7ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate. Both white bread and bean sprouts contain significant amounts of pantothenic acid and Vitamin B6.
| White Bread | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.51 MG | 0.084 MG |
| Riboflavin | 0.255 MG | 0.124 MG |
| Niacin | 4.455 MG | 0.749 MG |
| Pantothenic acid | 0.455 MG | 0.38 MG |
| Vitamin B6 | 0.08 MG | 0.088 MG |
| Folate | 127 UG | 61 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 51 times more calcium than bean sprout - white bread has 684mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
White bread is an excellent source of iron and it has 437% more iron than bean sprout - white bread has 4.9mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
White bread and bean sprouts contain similar amounts of potassium - white bread has 127mg 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 white bread and bean sprouts contain small amounts of beta-carotene.
| White Bread | Bean Sprouts | |
|---|---|---|
| beta-carotene | 2 UG | 6 UG |
| lutein + zeaxanthin | 25 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| White Bread | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.016 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than bean sprout per 100 grams.
| White Bread | Bean Sprouts | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.042 G |
| Total | 0.881 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 Bread (Bread, white wheat) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
White Bread 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 white bread or bean sprouts contain more calories in 100 grams?White bread is high in calories and bean sprout has 90% less calories than white bread - white bread has 238 calories in 100g and bean sprout has 30 calories.
Is white bread or bean sprouts better for protein?
White bread is a great source of protein and it has 250% more protein than bean sprout - white bread has 10.7g of protein per 100 grams and bean sprout has 3g of protein.
Does white bread or bean sprouts have more carbohydrates?
By weight, white bread is high in carbohydrates and bean sprout has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and bean sprout has 5.9g of carbohydrates.
Does white bread or bean sprouts contain more calcium?
White bread is a rich source of calcium and it has 51 times more calcium than bean sprout - white bread has 684mg of calcium in 100 grams and bean sprout has 13mg of calcium.
Does white bread or bean sprouts contain more iron?
White bread is an abundant source of iron and it has 440% more iron than bean sprout - white bread has 4.9mg of iron in 100 grams and bean sprout has 0.91mg of iron.