Bean Sprouts vs. Fennel
Nutrition comparison of Bean Sprouts and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and fennel:
- Bean sprout has more thiamin, riboflavin and folate.
- Fennel is a great source of calcium.
- Fennel is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and bean sprouts contain similar amounts of calories - fennel has 31 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 fennel for fat. Bean sprouts has a macronutrient ratio of 33:63:5 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Fennel | |
|---|---|---|
| Protein | 33% | 14% |
| Carbohydrates | 63% | 81% |
| Fat | 5% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and bean sprouts contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Fennel is an excellent source of dietary fiber and it has 72% more dietary fiber than bean sprout - fennel has 3.1g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Fennel and bean sprouts contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Bean sprout has 145% more protein than fennel - fennel has 1.2g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both fennel and bean sprouts are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
Vitamins
Vitamin C
Fennel and bean sprouts contain similar amounts of Vitamin C - fennel has 12mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Fennel has 47 times more Vitamin A than bean sprout - fennel has 48ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin E
Fennel and bean sprouts contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Fennel has 90% more Vitamin K than bean sprout - fennel has 62.8ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Bean sprout has more thiamin, riboflavin and folate. Both bean sprouts and fennel contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Bean Sprouts | Fennel | |
|---|---|---|
| Thiamin | 0.084 MG | 0.01 MG |
| Riboflavin | 0.124 MG | 0.032 MG |
| Niacin | 0.749 MG | 0.64 MG |
| Pantothenic acid | 0.38 MG | 0.232 MG |
| Vitamin B6 | 0.088 MG | 0.047 MG |
| Folate | 61 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 277% more calcium than bean sprout - fennel has 49mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Fennel and bean sprouts contain similar amounts of iron - fennel has 0.73mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Fennel is an excellent source of potassium and it has 178% more potassium than bean sprout - fennel has 414mg 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, both bean sprouts and fennel contain significant amounts of quercetin.
| Bean Sprouts | Fennel | |
|---|---|---|
| kaempferol | 0.33 mg | ~ |
| Quercetin | 0.15 mg | 0.23 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,
| Bean Sprouts | Fennel | |
|---|---|---|
| beta-carotene | 6 UG | 578 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than bean sprout per 100 grams.
| Bean Sprouts | Fennel | |
|---|---|---|
| linoleic acid | 0.042 G | 0.169 G |
| Total | 0.042 G | 0.169 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: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Fennel (Fennel, bulb, raw) .
Bean Sprouts g
()
|
Daily Values (%) |
Fennel 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 fennel or bean sprouts contain more calories in 100 grams?Fennel and bean sprouts contain similar amounts of calories - fennel has 31 calories in 100g and bean sprout has 30 calories.
Is fennel or bean sprouts better for protein?
Bean sprout has 150% more protein than fennel - fennel has 1.2g of protein per 100 grams and bean sprout has 3g of protein.
Does fennel or bean sprouts have more carbohydrates?
By weight, fennel and bean sprouts contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and bean sprout has 5.9g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
Does fennel or bean sprouts contain more potassium?
Fennel is a rich source of potassium and it has 180% more potassium than bean sprout - fennel has 414mg of potassium in 100 grams and bean sprout has 149mg of potassium.