Bean Sprouts vs. Kale
Nutrition comparison of Bean Sprouts and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and kale:
- Both kale and bean sprouts are high in Vitamin C.
- Kale has more riboflavin.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and bean sprouts contain similar amounts of calories - kale has 35 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, bean sprouts is heavier in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Bean sprouts has a macronutrient ratio of 32:63:5 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Kale | |
|---|---|---|
| Protein | 32% | 27% |
| Carbohydrates | 63% | 41% |
| Fat | 5% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and bean sprouts contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Kale is an excellent source of dietary fiber and it has 128% more dietary fiber than bean sprout - kale has 4.1g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Kale and bean sprouts contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Kale and bean sprouts contain similar amounts of protein - kale has 2.9g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both kale and bean sprouts are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
Vitamins
Vitamin C
Both kale and bean sprouts are high in Vitamin C. Kale has 608% more Vitamin C than bean sprout - kale has 93.4mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 240 times more Vitamin A than bean sprout - kale has 241ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin E
Kale and bean sprouts contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 10 times more Vitamin K than bean sprout - kale has 389.6ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Kale has more riboflavin. Both bean sprouts and kale contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Bean Sprouts | Kale | |
|---|---|---|
| Thiamin | 0.084 MG | 0.113 MG |
| Riboflavin | 0.124 MG | 0.347 MG |
| Niacin | 0.749 MG | 1.18 MG |
| Pantothenic acid | 0.38 MG | 0.37 MG |
| Vitamin B6 | 0.088 MG | 0.147 MG |
| Folate | 61 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 18 times more calcium than bean sprout - kale has 254mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Kale has 76% more iron than bean sprout - kale has 1.6mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Kale is an excellent source of potassium and it has 134% more potassium than bean sprout - kale has 348mg 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 Sprouts | Kale | |
|---|---|---|
| kaempferol | 0.33 mg | 46.8 mg |
| Quercetin | 0.15 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 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 | Kale | |
|---|---|---|
| beta-carotene | 6 UG | 2873 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Bean Sprouts | Kale | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.378 G |
| Total | 0.016 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than bean sprout per 100 grams.
| Bean Sprouts | Kale | |
|---|---|---|
| linoleic acid | 0.042 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.042 G | 0.294 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 Kale .
Note: The specific food items compared are: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Kale (Kale, raw) .
Bean Sprouts g
()
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Daily Values (%) |
Kale g
()
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| KCAL % |
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5% | calories | 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 | |||
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5% | sodium | 5% |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or bean sprouts contain more calories in 100 grams?Kale and bean sprouts contain similar amounts of calories - kale has 35 calories in 100g and bean sprout has 30 calories.
Is kale or bean sprouts better for protein?
Kale and bean sprouts contain similar amounts of protein - kale has 2.9g of protein per 100 grams and bean sprout has 3g of protein.
Does kale or bean sprouts have more carbohydrates?
By weight, kale and bean sprouts contain similar amounts of carbs - kale has 4.4g of carbs for 100g and bean sprout has 5.9g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
Does kale or bean sprouts contain more calcium?
Kale is a rich source of calcium and it has 18 times more calcium than bean sprout - kale has 254mg of calcium in 100 grams and bean sprout has 13mg of calcium.
Does kale or bean sprouts contain more potassium?
Kale is a rich source of potassium and it has 130% more potassium than bean sprout - kale has 348mg of potassium in 100 grams and bean sprout has 149mg of potassium.