Wild Rice vs. Bean Sprouts
Nutrition comparison of Cooked Wild Rice and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
wild rice
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and bean sprouts:
- Bean sprout has 72% less carbohydrates than wild rice.
- Bean sprout has more pantothenic acid and folate.
- Bean sprout is a great source of Vitamin C.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice is high in calories and bean sprout has 70% less calories than wild rice - wild rice has 101 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, wild rice is lighter in protein, heavier in carbs and similar to bean sprouts for fat. Wild rice has a macronutrient ratio of 15:82:3 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Bean Sprouts | |
|---|---|---|
| Protein | 15% | 33% |
| Carbohydrates | 82% | 63% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has 72% less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
dietary fiber
Wild rice and bean sprouts contain similar amounts of dietary fiber - wild rice has 1.8g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Wild rice and bean sprouts contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Wild rice and bean sprouts contain similar amounts of protein - wild rice has 4g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both wild rice and bean sprouts are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than wild rice - bean sprout has 13.2mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Bean sprouts and wild rice contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and bean sprouts contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Bean sprout has 65 times more Vitamin K than wild rice - wild rice has 0.5ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Bean sprout has more pantothenic acid and folate. Both wild rice and bean sprouts contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Wild Rice | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.052 MG | 0.084 MG |
| Riboflavin | 0.087 MG | 0.124 MG |
| Niacin | 1.287 MG | 0.749 MG |
| Pantothenic acid | 0.154 MG | 0.38 MG |
| Vitamin B6 | 0.135 MG | 0.088 MG |
| Folate | 26 UG | 61 UG |
Minerals
calcium
Bean sprout has 333% more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Wild rice and bean sprouts contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Bean sprout has 48% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and bean sprout has 149mg 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 wild rice and bean sprouts contain small amounts of beta-carotene.
| Wild Rice | Bean Sprouts | |
|---|---|---|
| beta-carotene | 2 UG | 6 UG |
| lutein + zeaxanthin | 64 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Wild Rice | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.016 G |
| Total | 0.095 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, wild rice has more linoleic acid than bean sprout per 100 grams.
| Wild Rice | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.119 G | 0.042 G |
| Total | 0.119 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: Wild Rice (Wild rice, cooked) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Cooked Wild Rice 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 wild rice or bean sprouts contain more calories in 100 grams?Wild rice is high in calories and bean sprout has 70% less calories than wild rice - wild rice has 101 calories in 100g and bean sprout has 30 calories.
Is wild rice or bean sprouts better for protein?
Wild rice and bean sprouts contain similar amounts of protein - wild rice has 4g of protein per 100 grams and bean sprout has 3g of protein.
Does wild rice or bean sprouts have more carbohydrates?
By weight, bean sprout has 70% fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and bean sprout has 5.9g of carbohydrates.