Bean Sprouts vs. Beets
Nutrition comparison of Bean Sprouts and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and beets:
- Bean sprout has more thiamin, riboflavin, niacin and pantothenic acid.
- Bean sprout is a great source of Vitamin C.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and bean sprouts contain similar amounts of calories - beet has 43 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, bean sprouts is heavier in protein, lighter in carbs and similar to beets for fat. Bean sprouts has a macronutrient ratio of 32:63:5 and for beets, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Beets | |
|---|---|---|
| Protein | 32% | 14% |
| Carbohydrates | 63% | 82% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and bean sprouts contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Beet is a great source of dietary fiber and it has 56% more dietary fiber than bean sprout - beet has 2.8g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Beets and bean sprouts contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Beets and bean sprouts contain similar amounts of protein - beet has 1.6g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both beets and bean sprouts are low in saturated fat - beet has 0.03g 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 169% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Beets and bean sprouts contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin E
Beets and bean sprouts contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Bean sprout has 164 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Bean sprout has more thiamin, riboflavin, niacin and pantothenic acid. Both bean sprouts and beets contain significant amounts of Vitamin B6 and folate.
| Bean Sprouts | Beets | |
|---|---|---|
| Thiamin | 0.084 MG | 0.031 MG |
| Riboflavin | 0.124 MG | 0.04 MG |
| Niacin | 0.749 MG | 0.334 MG |
| Pantothenic acid | 0.38 MG | 0.155 MG |
| Vitamin B6 | 0.088 MG | 0.067 MG |
| Folate | 61 UG | 109 UG |
Minerals
calcium
Beets and bean sprouts contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Beets and bean sprouts contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Beet is an excellent source of potassium and it has 118% more potassium than bean sprout - beet has 325mg of potassium per 100 grams and bean sprout has 149mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, bean sprout has more kaempferol than beet per 100 grams, however, beet contains more luteolin than bean sprout per 100 grams. Both bean sprouts and beets contain small amounts of quercetin.
| Bean Sprouts | Beets | |
|---|---|---|
| kaempferol | 0.33 mg | ~ |
| Quercetin | 0.15 mg | 0.13 mg |
| luteolin | ~ | 0.37 mg |
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 bean sprouts and beets contain small amounts of beta-carotene.
| Bean Sprouts | Beets | |
|---|---|---|
| beta-carotene | 6 UG | 20 UG |
| alpha-carotene | 6 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bean sprout has more alpha linoleic acid (ALA) than beet per 100 grams.
| Bean Sprouts | Beets | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.005 G |
| Total | 0.016 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both bean sprouts and beets contain significant amounts of linoleic acid.
| Bean Sprouts | Beets | |
|---|---|---|
| linoleic acid | 0.042 G | 0.055 G |
| Total | 0.042 G | 0.055 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 Bean Sprouts or Beets .
Note: The specific food items compared are: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Beets (Beets, raw) .
Bean Sprouts g
()
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Daily Values (%) |
Beets g
()
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or bean sprouts contain more calories in 100 grams?Beets and bean sprouts contain similar amounts of calories - beet has 43 calories in 100g and bean sprout has 30 calories.
Is beets or bean sprouts better for protein?
Beets and bean sprouts contain similar amounts of protein - beet has 1.6g of protein per 100 grams and bean sprout has 3g of protein.
Does beets or bean sprouts have more carbohydrates?
By weight, beets and bean sprouts contain similar amounts of carbs - beet has 9.6g of carbs for 100g and bean sprout has 5.9g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
Does beets or bean sprouts contain more potassium?
Beet is a rich source of potassium and it has 120% more potassium than bean sprout - beet has 325mg of potassium in 100 grams and bean sprout has 149mg of potassium.