Coconut vs. Bean Sprouts
Nutrition comparison of Coconut and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and bean sprouts:
- Bean sprout has 61% less carbohydrates than coconut.
- Bean sprout has more riboflavin and folate.
- Bean sprout is a great source of Vitamin C.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and bean sprout has 92% less calories than coconut - bean sprout has 30 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is much lighter in protein, much lighter in carbs and much heavier in fat compared to bean sprouts per calorie. Coconut has a macronutrient ratio of 4:16:80 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Bean Sprouts | |
|---|---|---|
| Protein | 4% | 33% |
| Carbohydrates | 16% | 63% |
| Fat | 80% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has 61% less carbohydrates than coconut - bean sprout has 5.9g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 400% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Bean sprouts and coconut contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Bean sprouts and coconut contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and bean sprout has 100% less saturated fat than coconut - bean sprout has 0.05g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has 300% more Vitamin C than coconut - bean sprout has 13.2mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Bean sprouts and coconut contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Bean sprouts and coconut contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Bean sprout has 164 times more Vitamin K than coconut - bean sprout has 33ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Bean sprout has more riboflavin and folate. Both coconut and bean sprouts contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Coconut | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.066 MG | 0.084 MG |
| Riboflavin | 0.02 MG | 0.124 MG |
| Niacin | 0.54 MG | 0.749 MG |
| Pantothenic acid | 0.3 MG | 0.38 MG |
| Vitamin B6 | 0.054 MG | 0.088 MG |
| Folate | 26 UG | 61 UG |
Minerals
calcium
Bean sprouts and coconut contain similar amounts of calcium - bean sprout has 13mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 167% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 139% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than bean sprout per 100 grams.
| Coconut | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.366 G | 0.042 G |
| Total | 0.366 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: Coconut (Nuts, coconut meat, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Coconut g
()
|
Daily Values (%) |
Bean Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 coconut contain more calories in 100 grams?Coconut is high in calories and bean sprout has 90% less calories than coconut - bean sprout has 30 calories in 100g and coconut has 354 calories.
Is bean sprouts or coconut better for protein?
Bean sprouts and coconut contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and coconut has 3.3g of protein.
Does bean sprouts or coconut have more carbohydrates?
By weight, bean sprout has 60% fewer carbohydrates than coconut - bean sprout has 5.9g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does bean sprouts or coconut contain more potassium?
Coconut is a rich source of potassium and it has 140% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and coconut has 356mg of potassium.