Yogurt vs. Bean Sprouts
Nutrition comparison of Yogurt and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and bean sprouts:
- Bean sprout has 44.5 times less saturated fat than yogurt.
- Bean sprout has 51% less calories than yogurt.
- Bean sprout has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Bean sprout has signficantly more dietary fiber than yogurt.
- Bean sprout is a great source of Vitamin C.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprout has 51% less calories than yogurt - bean sprout has 30 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is lighter in protein, much lighter in carbs and much heavier in fat compared to bean sprouts per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Bean Sprouts | |
|---|---|---|
| Protein | 22% | 33% |
| Carbohydrates | 30% | 63% |
| Fat | 48% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and yogurt contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Bean sprout has signficantly more dietary fiber than yogurt - bean sprout has 1.8g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Bean sprouts and yogurt contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Bean sprouts and yogurt contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Bean sprout has 44.5 times less saturated fat than yogurt - bean sprout has 0.05g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Bean sprout has less cholesterol than yogurt - yogurt has 13mg of cholesterol 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 25 times more Vitamin C than yogurt - bean sprout has 13.2mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has 26 times more Vitamin A than bean sprout - bean sprout has 1ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and bean sprouts contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and bean sprout does not contain significant amounts.
Vitamin E
Bean sprouts and yogurt contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Bean sprout has 164 times more Vitamin K than yogurt - bean sprout has 33ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Bean sprout has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and bean sprouts contain significant amounts of riboflavin and pantothenic acid.
| Yogurt | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.029 MG | 0.084 MG |
| Riboflavin | 0.142 MG | 0.124 MG |
| Niacin | 0.075 MG | 0.749 MG |
| Pantothenic acid | 0.389 MG | 0.38 MG |
| Vitamin B6 | 0.032 MG | 0.088 MG |
| Folate | 7 UG | 61 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 831% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Bean sprout has 17 times more iron than yogurt - bean sprout has 0.91mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Bean sprouts and yogurt contain similar amounts of potassium - bean sprout has 149mg of potassium per 100 grams and yogurt has 155mg 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 yogurt and bean sprouts contain small amounts of beta-carotene.
| Yogurt | Bean Sprouts | |
|---|---|---|
| beta-carotene | 5 UG | 6 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both yogurt and bean sprouts contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.016 G |
| Total | 0.027 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and bean sprouts contain significant amounts of linoleic acid.
| Yogurt | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.065 G | 0.042 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Yogurt 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 bean sprouts or yogurt contain more calories in 100 grams?Bean sprout has 50% less calories than yogurt - bean sprout has 30 calories in 100g and yogurt has 61 calories.
Is bean sprouts or yogurt better for protein?
Bean sprouts and yogurt contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and yogurt has 3.5g of protein.
Does bean sprouts or yogurt have more carbohydrates?
By weight, bean sprouts and yogurt contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
Does bean sprouts or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 830% more calcium than bean sprout - bean sprout has 13mg of calcium in 100 grams and yogurt has 121mg of calcium.