Bean Sprouts vs. Yellow Corn
Nutrition comparison of Bean Sprouts and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and yellow corn:
- Bean sprout has 69% less calories than yellow corn.
- Bean sprout has 72% less carbohydrates than yellow corn.
- Bean sprout has more riboflavin and folate, however, yellow corn contains more niacin.
- Bean sprout is a great source of Vitamin C.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprout has 69% less calories than yellow corn - bean sprout has 30 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, bean sprouts is much heavier in protein, lighter in carbs and lighter in fat compared to yellow corn per calorie. Bean sprouts has a macronutrient ratio of 33:63:5 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Yellow Corn | |
|---|---|---|
| Protein | 33% | 12% |
| Carbohydrates | 63% | 76% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has 72% less carbohydrates than yellow corn - bean sprout has 5.9g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 33% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Bean sprouts and yellow corn contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Bean sprouts and yellow corn contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both bean sprouts and yellow corn are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has 140% more Vitamin C than yellow corn - bean sprout has 13.2mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Bean sprouts and yellow corn contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Bean sprouts and yellow corn contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Bean sprout has 81 times more Vitamin K than yellow corn - bean sprout has 33ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Bean sprout has more riboflavin and folate, however, yellow corn contains more niacin. Both bean sprouts and yellow corn contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Bean Sprouts | Yellow Corn | |
|---|---|---|
| Thiamin | 0.084 MG | 0.093 MG |
| Riboflavin | 0.124 MG | 0.057 MG |
| Niacin | 0.749 MG | 1.683 MG |
| Pantothenic acid | 0.38 MG | 0.792 MG |
| Vitamin B6 | 0.088 MG | 0.139 MG |
| Folate | 61 UG | 23 UG |
Minerals
calcium
Bean sprout has 333% more calcium than yellow corn - bean sprout has 13mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Bean sprout has 102% more iron than yellow corn - bean sprout has 0.91mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Yellow corn is a great source of potassium and it has 46% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and yellow corn has 218mg 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,
| Bean Sprouts | Yellow Corn | |
|---|---|---|
| beta-carotene | 6 UG | 66 UG |
| alpha-carotene | 6 UG | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bean sprouts and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Bean Sprouts | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.018 G |
| Total | 0.016 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than bean sprout per 100 grams.
| Bean Sprouts | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.042 G | 0.586 G |
| Total | 0.042 G | 0.586 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: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Bean Sprouts g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 yellow corn contain more calories in 100 grams?Bean sprout has 70% less calories than yellow corn - bean sprout has 30 calories in 100g and yellow corn has 96 calories.
Is bean sprouts or yellow corn better for protein?
Bean sprouts and yellow corn contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and yellow corn has 3.4g of protein.
Does bean sprouts or yellow corn have more carbohydrates?
By weight, bean sprout has 70% fewer carbohydrates than yellow corn - bean sprout has 5.9g of carbs for 100g and yellow corn has 21g of carbohydrates.