Mung Bean vs. Alfalfa Sprouts

Nutrition comparison of Mung Bean and Alfalfa Sprouts

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

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

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

  • Alfalfa sprout has 32 times less sugar than mung bean.
  • Mung bean has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Mung bean is an excellent source of calcium, dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of mung bean and alfalfa sprouts 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: Mung Bean (Mung beans, mature seeds, raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.

Image of Mung Bean src
Image of Alfalfa Sprouts src

Calories and Carbs

calories

Mung bean is high in calories and alfalfa sprout has 93% less calories than mung bean - alfalfa sprout has 23 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, mung bean is much lighter in protein, much heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for alfalfa sprouts, 52:27:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mung Bean Alfalfa Sprouts
Protein 27% 52%
Carbohydrates 70% 27%
Fat 3% 21%
Alcohol ~ ~

carbohydrates

Mung bean is high in carbohydrates and alfalfa sprout has 97% less carbohydrates than mung bean - alfalfa sprout has 2.1g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.

dietary fiber

Mung bean is an excellent source of dietary fiber and it has 758% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Alfalfa sprout has 32 times less sugar than mung bean - alfalfa sprout has 0.2g of sugar per 100 grams and mung bean has 6.6g of sugar.

Protein

protein

Mung bean is an excellent source of protein and it has 498% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Both alfalfa sprouts and mung bean are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

Vitamins

Vitamin C

Alfalfa sprout has 71% more Vitamin C than mung bean - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.

Vitamin A

Alfalfa sprouts and mung bean contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.

Vitamin E

Alfalfa sprouts and mung bean contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

Vitamin K

Alfalfa sprout has 239% more Vitamin K than mung bean - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.

The B Vitamins

Mung bean has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both mung bean and alfalfa sprouts contain significant amounts of riboflavin.

Mung Bean Alfalfa Sprouts
Thiamin 0.621 MG 0.076 MG
Riboflavin 0.233 MG 0.126 MG
Niacin 2.251 MG 0.481 MG
Pantothenic acid 1.91 MG 0.563 MG
Vitamin B6 0.382 MG 0.034 MG
Folate 625 UG 36 UG

Minerals

calcium

Mung bean is an excellent source of calcium and it has 313% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Mung bean is an excellent source of iron and it has 602% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Mung bean is an excellent source of potassium and it has 14 times more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and mung bean has 1246mg of potassium.

Antioxidants and Phytonutrients

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, both mung bean and alfalfa sprouts contain significant amounts of beta-carotene.

Mung Bean Alfalfa Sprouts
beta-carotene 68 UG 87 UG
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

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

Mung Bean Alfalfa Sprouts
alpha linoleic acid 0.027 G 0.175 G
Total 0.027 G 0.175 G

omega 6s

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

Mung Bean Alfalfa Sprouts
linoleic acid 0.357 G 0.234 G
Total 0.357 G 0.234 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 Mung Bean or Alfalfa Sprouts .

Note: The specific food items compared are: Mung Bean (Mung beans, mature seeds, raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .

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FAQ

Does alfalfa sprouts or mung bean contain more calories in 100 grams?
Mung bean is high in calories and alfalfa sprout has 90% less calories than mung bean - alfalfa sprout has 23 calories in 100g and mung bean has 347 calories.

Is alfalfa sprouts or mung bean better for protein?
Mung bean is a fantastic source of protein and it has 500% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and mung bean has 23.9g of protein.

Does alfalfa sprouts or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and alfalfa sprout has 100% fewer carbohydrates than mung bean - alfalfa sprout has 2.1g of carbs for 100g and mung bean has 62.6g of carbohydrates.

Does alfalfa sprouts or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 310% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and mung bean has 132mg of calcium.

Does alfalfa sprouts or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 600% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron in 100 grams and mung bean has 6.7mg of iron.

Does alfalfa sprouts or mung bean contain more potassium?
Mung bean is a rich source of potassium and it has 14 times more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and mung bean has 1246mg of potassium.