Cornmeal vs. Bean Sprouts
Nutrition comparison of Cornmeal and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and bean sprouts:
- Bean sprout is a great source of Vitamin C.
- Cornmeal has more thiamin, niacin and Vitamin B6.
- Cornmeal is a great source of iron and protein.
- Cornmeal is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and bean sprout has 92% less calories than cornmeal - cornmeal has 384 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, cornmeal is much lighter in protein, heavier in carbs and heavier in fat compared to bean sprouts per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Bean Sprouts | |
|---|---|---|
| Protein | 10% | 33% |
| Carbohydrates | 76% | 63% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and bean sprout has 92% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has 422% more dietary fiber than bean sprout - cornmeal has 9.4g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Cornmeal and bean sprouts contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 224% more protein than bean sprout - cornmeal has 9.9g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Cornmeal and bean sprouts contain similar amounts of saturated fat - cornmeal has 1g 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 cornmeal - bean sprout has 13.2mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Bean sprouts and cornmeal contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and bean sprouts contain similar amounts of Vitamin E - cornmeal has 0.37mg 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 cornmeal - cornmeal has 0.2ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, niacin and Vitamin B6. Both cornmeal and bean sprouts contain significant amounts of riboflavin, pantothenic acid and folate.
| Cornmeal | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.3 MG | 0.084 MG |
| Riboflavin | 0.093 MG | 0.124 MG |
| Niacin | 2.47 MG | 0.749 MG |
| Pantothenic acid | 0.595 MG | 0.38 MG |
| Vitamin B6 | 0.59 MG | 0.088 MG |
| Folate | 34 UG | 61 UG |
Minerals
calcium
Cornmeal and bean sprouts contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Cornmeal is a great source of iron and it has 229% more iron than bean sprout - cornmeal has 3mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 116% more potassium than bean sprout - cornmeal has 322mg of potassium per 100 grams and bean sprout has 149mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Cornmeal | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.016 G |
| Total | 0.06 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than bean sprout per 100 grams.
| Cornmeal | Bean Sprouts | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.042 G |
| Total | 2.325 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: Cornmeal (Cornmeal, yellow (Navajo)) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Cornmeal 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 cornmeal or bean sprouts contain more calories in 100 grams?Cornmeal is high in calories and bean sprout has 90% less calories than cornmeal - cornmeal has 384 calories in 100g and bean sprout has 30 calories.
Is cornmeal or bean sprouts better for protein?
Cornmeal is a great source of protein and it has 220% more protein than bean sprout - cornmeal has 9.9g of protein per 100 grams and bean sprout has 3g of protein.
Does cornmeal or bean sprouts have more carbohydrates?
By weight, cornmeal is high in carbohydrates and bean sprout has 90% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and bean sprout has 5.9g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
Does cornmeal or bean sprouts contain more potassium?
Cornmeal is a rich source of potassium and it has 120% more potassium than bean sprout - cornmeal has 322mg of potassium in 100 grams and bean sprout has 149mg of potassium.