Kiwi vs. Bean Sprouts
Nutrition comparison of Kiwi and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and bean sprouts:
- Both kiwi and bean sprouts are high in Vitamin C.
- Bean sprout has 51% less calories than kiwi.
- Bean sprout has 54% less sugar than kiwi.
- Bean sprout has 59% less carbohydrates than kiwi.
- Bean sprout has more thiamin, riboflavin, niacin and folate.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of potassium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) 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 51% less calories than kiwi - kiwi has 61 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and similar to bean sprouts for fat. Kiwi has a macronutrient ratio of 7:87:7 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Bean Sprouts | |
|---|---|---|
| Protein | 7% | 33% |
| Carbohydrates | 87% | 63% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has 59% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 67% more dietary fiber than bean sprout - kiwi has 3g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Bean sprout has 54% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Bean sprout has 167% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both kiwi and bean sprouts are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
Vitamins
Vitamin C
Both kiwi and bean sprouts are high in Vitamin C. Kiwi has 602% more Vitamin C than bean sprout - kiwi has 92.7mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Kiwi and bean sprouts contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin E
Kiwi and bean sprouts contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Kiwi and bean sprouts contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Bean sprout has more thiamin, riboflavin, niacin and folate. Both kiwi and bean sprouts contain significant amounts of pantothenic acid and Vitamin B6.
| Kiwi | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.027 MG | 0.084 MG |
| Riboflavin | 0.025 MG | 0.124 MG |
| Niacin | 0.341 MG | 0.749 MG |
| Pantothenic acid | 0.183 MG | 0.38 MG |
| Vitamin B6 | 0.063 MG | 0.088 MG |
| Folate | 25 UG | 61 UG |
Minerals
calcium
Kiwi has 162% more calcium than bean sprout - kiwi has 34mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Bean sprout has 194% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 109% more potassium than bean sprout - kiwi has 312mg 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 kiwi and bean sprouts contain small amounts of quercetin.
| Kiwi | Bean Sprouts | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | 0.33 mg |
| Quercetin | 0.04 mg | 0.15 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,
| Kiwi | Bean Sprouts | |
|---|---|---|
| beta-carotene | 52 UG | 6 UG |
| lutein + zeaxanthin | 122 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Kiwi | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.016 G |
| Total | 0.042 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than bean sprout per 100 grams.
| Kiwi | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.246 G | 0.042 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Kiwi 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 kiwi or bean sprouts contain more calories in 100 grams?Bean sprout has 50% less calories than kiwi - kiwi has 61 calories in 100g and bean sprout has 30 calories.
Is kiwi or bean sprouts better for protein?
Bean sprout has 170% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and bean sprout has 3g of protein.
Does kiwi or bean sprouts have more carbohydrates?
By weight, bean sprout has 60% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and bean sprout has 5.9g of carbohydrates.
Does kiwi or bean sprouts contain more potassium?
Kiwi is a rich source of potassium and it has 110% more potassium than bean sprout - kiwi has 312mg of potassium in 100 grams and bean sprout has 149mg of potassium.