Bean Sprouts vs. Pea Shoots
Nutrition comparison of Bean Sprouts and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and pea shoots:
- Both bean sprouts and pea shoots are high in Vitamin C.
- Bean sprout has more riboflavin and pantothenic acid.
- Pea shoot is a great source of dietary fiber.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprouts and pea shoots contain similar amounts of calories - bean sprout has 30 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, bean sprouts is heavier in protein, lighter in carbs and similar to pea shoots for fat. Bean sprouts has a macronutrient ratio of 32:63:5 and for pea shoots, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Pea Shoots | |
|---|---|---|
| Protein | 32% | 24% |
| Carbohydrates | 63% | 70% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and pea shoots contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Pea shoot is a great source of dietary fiber and it has 33% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Bean sprouts and pea shoots contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Bean sprouts and pea shoots contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both bean sprouts and pea shoots are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Both bean sprouts and pea shoots are high in Vitamin C. Pea shoot has 87% more Vitamin C than bean sprout - bean sprout has 13.2mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Bean sprouts and pea shoots contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Bean sprouts and pea shoots contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Bean sprout has more Vitamin K than pea shoot - bean sprout has 33ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Bean sprout has more riboflavin and pantothenic acid. Both bean sprouts and pea shoots contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Bean Sprouts | Pea Shoots | |
|---|---|---|
| Thiamin | 0.084 MG | 0.1 MG |
| Riboflavin | 0.124 MG | 0.05 MG |
| Niacin | 0.749 MG | 1 MG |
| Pantothenic acid | 0.38 MG | ~ |
| Vitamin B6 | 0.088 MG | 0.1 MG |
| Folate | 61 UG | 62 UG |
Minerals
calcium
Pea shoot has 85% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Bean sprouts and pea shoots contain similar amounts of iron - bean sprout has 0.91mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Bean sprouts and pea shoots contain similar amounts of potassium - bean sprout has 149mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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 Pea Shoots .
Note: The specific food items compared are: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Pea Shoots (ORGANIC PEA SHOOTS) .
Bean Sprouts g
()
|
Daily Values (%) |
Pea Shoots 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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 bean sprouts or pea shoots contain more calories in 100 grams?Bean sprouts and pea shoots contain similar amounts of calories - bean sprout has 30 calories in 100g and pea shoot has 35 calories.
Is bean sprouts or pea shoots better for protein?
Bean sprouts and pea shoots contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and pea shoot has 2.4g of protein.
Does bean sprouts or pea shoots have more carbohydrates?
By weight, bean sprouts and pea shoots contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and pea shoot has 7.1g of carbohydrates.