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.
Detailed nutritional comparison of white bread 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: White Bread (Bread, white wheat) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.

Image of White Bread src
Image of Bean Sprouts src

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

Macro Ratios from Calories:

White Bread Bean Sprouts
Protein 18% 32%
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 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 White Bread or Bean Sprouts .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

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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.