Mung Bean vs. Bean Sprouts

Nutrition comparison of Mung Bean and Bean 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 bean sprouts (100g each) below using 2020 USDA and NIH data[1].

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

  • Bean sprout is a great source of Vitamin C.
  • 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 bean 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 Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.

Image of Mung Bean src
Image of Bean Sprouts src
Here's an infographic summarizing the nutritional differences between mung bean and bean sprouts. marks particularly rich nutrients.

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nutrition comparison of mung bean vs. bean sprouts

Calories and Carbs

calories

Mung bean is high in calories and bean sprout has 91% less calories than mung bean - bean sprout has 30 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, mung bean is lighter in protein, heavier in carbs and similar to bean sprouts for fat. Mung bean has a macronutrient ratio of 27:70:3 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mung Bean Bean Sprouts
Protein 27% 33%
Carbohydrates 70% 63%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Mung bean is high in carbohydrates and bean sprout has 91% less carbohydrates than mung bean - bean sprout has 5.9g 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 806% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Bean sprouts and mung bean contain similar amounts of sugar - bean sprout has 4.1g 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 685% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Both bean sprouts and mung bean are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

Vitamins

Vitamin C

Bean sprout is a great source of Vitamin C and it has 175% more Vitamin C than mung bean - bean sprout has 13.2mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.

Vitamin A

Bean sprouts and mung bean contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.

Vitamin E

Bean sprouts and mung bean contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

Vitamin K

Bean sprout has 267% more Vitamin K than mung bean - bean sprout has 33ug 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 bean sprouts contain significant amounts of riboflavin.

Mung Bean Bean Sprouts
Thiamin 0.621 MG 0.084 MG
Riboflavin 0.233 MG 0.124 MG
Niacin 2.251 MG 0.749 MG
Pantothenic acid 1.91 MG 0.38 MG
Vitamin B6 0.382 MG 0.088 MG
Folate 625 UG 61 UG

Minerals

calcium

Mung bean is an excellent source of calcium and it has 915% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Mung bean is an excellent source of iron and it has 641% more iron than bean sprout - bean sprout has 0.91mg 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 736% more potassium than bean sprout - bean sprout has 149mg 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,

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

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both mung bean and bean sprouts contain significant amounts of alpha linoleic acid (ALA).

Mung Bean Bean Sprouts
alpha linoleic acid 0.027 G 0.016 G
Total 0.027 G 0.016 G

omega 6s

Comparing omega-6 fatty acids, mung bean has more linoleic acid than bean sprout per 100 grams.

Mung Bean Bean Sprouts
linoleic acid 0.357 G 0.042 G
Total 0.357 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: Mung Bean (Mung beans, mature seeds, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

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FAQ

Does bean sprouts or mung bean contain more calories in 100 grams?
Mung bean is high in calories and bean sprout has 90% less calories than mung bean - bean sprout has 30 calories in 100g and mung bean has 347 calories.

Is bean sprouts or mung bean better for protein?
Mung bean is a fantastic source of protein and it has 690% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and mung bean has 23.9g of protein.

Does bean sprouts or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and bean sprout has 90% fewer carbohydrates than mung bean - bean sprout has 5.9g of carbs for 100g and mung bean has 62.6g of carbohydrates.

Does bean sprouts or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 920% more calcium than bean sprout - bean sprout has 13mg of calcium in 100 grams and mung bean has 132mg of calcium.

Does bean sprouts or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 640% more iron than bean sprout - bean sprout has 0.91mg of iron in 100 grams and mung bean has 6.7mg of iron.

Does bean sprouts or mung bean contain more potassium?
Mung bean is a rich source of potassium and it has 740% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and mung bean has 1246mg of potassium.