Egg White vs. Bean Sprouts
Nutrition comparison of Egg White and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and bean sprouts:
- Bean sprout has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Bean sprout has signficantly more dietary fiber than egg white.
- Bean sprout is a great source of Vitamin C.
- Egg white is a great source of protein.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) 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 42% less calories than egg white - bean sprout has 30 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to bean sprouts for fat. Egg white has a macronutrient ratio of 91:6:3 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Bean Sprouts | |
|---|---|---|
| Protein | 91% | 33% |
| Carbohydrates | 6% | 63% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and egg white contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Bean sprout has signficantly more dietary fiber than egg white - bean sprout has 1.8g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Bean sprouts and egg white contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 259% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both bean sprouts and egg white are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than egg white - bean sprout has 13.2mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Bean sprouts and egg white contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Bean sprouts and egg white contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Bean sprout has more Vitamin K than egg white - bean sprout has 33ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Bean sprout has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and bean sprouts contain significant amounts of pantothenic acid.
| Egg White | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.004 MG | 0.084 MG |
| Riboflavin | 0.439 MG | 0.124 MG |
| Niacin | 0.105 MG | 0.749 MG |
| Pantothenic acid | 0.19 MG | 0.38 MG |
| Vitamin B6 | 0.005 MG | 0.088 MG |
| Folate | 4 UG | 61 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Bean sprouts and egg white contain similar amounts of calcium - bean sprout has 13mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Bean sprout has 10 times more iron than egg white - bean sprout has 0.91mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Bean sprouts and egg white contain similar amounts of potassium - bean sprout has 149mg of potassium per 100 grams and egg white has 163mg of potassium.
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: Egg White (Egg, white, raw, fresh) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Egg White 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 egg white contain more calories in 100 grams?Bean sprout has 40% less calories than egg white - bean sprout has 30 calories in 100g and egg white has 52 calories.
Is bean sprouts or egg white better for protein?
Egg white is a great source of protein and it has 260% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and egg white has 10.9g of protein.
Does bean sprouts or egg white have more carbohydrates?
By weight, bean sprouts and egg white contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.