Bean Sprouts vs. Leeks

Nutrition comparison of Bean Sprouts and Leeks


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of bean sprouts versus leeks (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in bean sprouts and leeks:

  • Bean sprout has 51% less calories than leek.
  • Bean sprout has 58% less carbohydrates than leek.
  • Bean sprout has more riboflavin and pantothenic acid, however, leek contains more Vitamin B6.
  • Leek has signficantly more Vitamin A than bean sprout.
  • Leek is a great source of calcium and iron.
Detailed nutritional comparison of bean sprouts and leeks is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.


Image of Bean Sprouts src
Image of Leeks src

Calories and Carbs

calories

Bean sprout has 51% less calories than leek - leek has 61 calories per 100 grams and bean sprout has 30 calories.

For macronutrient ratios, bean sprouts is much heavier in protein, much lighter in carbs and similar to leeks for fat. Bean sprouts has a macronutrient ratio of 33:63:5 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bean Sprouts Leeks
Protein 33% 9%
Carbohydrates 63% 86%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Bean sprout has 58% less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.

dietary fiber

Leeks and bean sprouts contain similar amounts of dietary fiber - leek has 1.8g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.

sugar

Leeks and bean sprouts contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and bean sprout has 4.1g of sugar.

Protein

protein

Leeks and bean sprouts contain similar amounts of protein - leek has 1.5g of protein per 100 grams and bean sprout has 3g of protein.

Fat

saturated fat

Both leeks and bean sprouts are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.

Vitamins

Vitamin C

Leeks and bean sprouts contain similar amounts of Vitamin C - leek has 12mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.

Vitamin A

Leek has signficantly more Vitamin A than bean sprout - leek has 83ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.

Vitamin E

Leeks and bean sprouts contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.

Vitamin K

Leeks and bean sprouts contain similar amounts of Vitamin K - leek has 47ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.

The B Vitamins

Bean sprout has more riboflavin and pantothenic acid, however, leek contains more Vitamin B6. Both bean sprouts and leeks contain significant amounts of thiamin, niacin and folate.

Bean Sprouts Leeks
Thiamin 0.084 MG 0.06 MG
Riboflavin 0.124 MG 0.03 MG
Niacin 0.749 MG 0.4 MG
Pantothenic acid 0.38 MG 0.14 MG
Vitamin B6 0.088 MG 0.233 MG
Folate 61 UG 64 UG

Minerals

calcium

Leek is a great source of calcium and it has 354% more calcium than bean sprout - leek has 59mg of calcium per 100 grams and bean sprout has 13mg of calcium.

iron

Leek is a great source of iron and it has 131% more iron than bean sprout - leek has 2.1mg of iron per 100 grams and bean sprout has 0.91mg of iron.

potassium

Leeks and bean sprouts contain similar amounts of potassium - leek has 180mg 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 leeks contain small amounts of quercetin.

Bean Sprouts Leeks
kaempferol 0.33 mg 2.67 mg
Quercetin 0.15 mg 0.09 mg
myricetin ~ 0.22 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 Leeks
beta-carotene 6 UG 1000 UG
alpha-carotene 6 UG ~
lutein + zeaxanthin ~ 1900 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than bean sprout per 100 grams.

Bean Sprouts Leeks
alpha linoleic acid 0.016 G 0.099 G
Total 0.016 G 0.099 G

omega 6s

Comparing omega-6 fatty acids, both bean sprouts and leeks contain significant amounts of linoleic acid.

Bean Sprouts Leeks
linoleic acid 0.042 G 0.067 G
Total 0.042 G 0.067 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 Leeks (Leeks, (bulb and lower leaf-portion), raw) .

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FAQ

Does leeks or bean sprouts contain more calories in 100 grams?
Bean sprout has 50% less calories than leek - leek has 61 calories in 100g and bean sprout has 30 calories.

Is leeks or bean sprouts better for protein?
Leeks and bean sprouts contain similar amounts of protein - leek has 1.5g of protein per 100 grams and bean sprout has 3g of protein.

Does leeks or bean sprouts have more carbohydrates?
By weight, bean sprout has 60% fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and bean sprout has 5.9g of carbohydrates.