White Rice vs. Bean Sprouts
Nutrition comparison of Cooked White Rice and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and bean sprouts:
- Bean sprout has more riboflavin, however, white rice contains more niacin.
- Bean sprout has signficantly less carbohydrates than white rice.
- Bean sprout has signficantly more dietary fiber than white rice.
- Bean sprout is a great source of Vitamin C.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and bean sprout has 77% less calories than white rice - white rice has 130 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and similar to bean sprouts for fat. White rice has a macronutrient ratio of 8:91:2 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Bean Sprouts | |
|---|---|---|
| Protein | 8% | 33% |
| Carbohydrates | 91% | 63% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
dietary fiber
Bean sprout has signficantly more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
White rice has less sugar than bean sprout - bean sprout has 4.1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and bean sprouts contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both white rice and bean sprouts are low in saturated fat - white rice has 0.06g 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 white rice - bean sprout has 13.2mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Bean sprouts and white rice contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Bean sprouts and white rice contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Bean sprout has more Vitamin K than white rice - bean sprout has 33ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Bean sprout has more riboflavin, however, white rice contains more niacin. Both white rice and bean sprouts contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| White Rice | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.167 MG | 0.084 MG |
| Riboflavin | 0.016 MG | 0.124 MG |
| Niacin | 1.835 MG | 0.749 MG |
| Pantothenic acid | 0.411 MG | 0.38 MG |
| Vitamin B6 | 0.05 MG | 0.088 MG |
| Folate | 58 UG | 61 UG |
Minerals
calcium
Bean sprout has 333% more calcium than white rice - white rice has 3mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
White rice has 64% more iron than bean sprout - white rice has 1.5mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Bean sprout has 414% more potassium than white rice - white rice has 29mg of potassium per 100 grams and bean sprout has 149mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and bean sprouts contain significant amounts of alpha linoleic acid (ALA).
| White Rice | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.016 G |
| Total | 0.01 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and bean sprouts contain small amounts of linoleic acid.
| White Rice | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.046 G | 0.042 G |
| Total | 0.046 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 Rice (Rice, white, medium-grain, enriched, cooked) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Cooked White Rice 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 rice or bean sprouts contain more calories in 100 grams?White rice is high in calories and bean sprout has 80% less calories than white rice - white rice has 130 calories in 100g and bean sprout has 30 calories.
Is white rice or bean sprouts better for protein?
White rice and bean sprouts contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and bean sprout has 3g of protein.
Does white rice or bean sprouts have more carbohydrates?
By weight, bean sprout has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and bean sprout has 5.9g of carbohydrates.