Bean Sprouts vs. Zucchini
Nutrition comparison of Bean Sprouts and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and zucchini:
- Both zucchini and bean sprouts are high in Vitamin C.
- Bean sprout has more folate.
- Zucchini is a great source of potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and bean sprouts contain similar amounts of calories - zucchini has 17 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, bean sprouts is heavier in protein, lighter in fat and similar to zucchini for carbs. Bean sprouts has a macronutrient ratio of 33:63:5 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Zucchini | |
|---|---|---|
| Protein | 33% | 24% |
| Carbohydrates | 63% | 62% |
| Fat | 5% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini and bean sprouts contain similar amounts of carbs - zucchini has 3.1g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Bean sprout has 80% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Zucchini and bean sprouts contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Bean sprout has 151% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both zucchini and bean sprouts are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
Vitamins
Vitamin C
Both zucchini and bean sprouts are high in Vitamin C. Zucchini has 36% more Vitamin C than bean sprout - zucchini has 17.9mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Zucchini and bean sprouts contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin E
Zucchini and bean sprouts contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Bean sprout has 667% more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Bean sprout has more folate. Both bean sprouts and zucchini contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Bean Sprouts | Zucchini | |
|---|---|---|
| Thiamin | 0.084 MG | 0.045 MG |
| Riboflavin | 0.124 MG | 0.094 MG |
| Niacin | 0.749 MG | 0.451 MG |
| Pantothenic acid | 0.38 MG | 0.204 MG |
| Vitamin B6 | 0.088 MG | 0.163 MG |
| Folate | 61 UG | 24 UG |
Minerals
calcium
Zucchini and bean sprouts contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Bean sprout has 146% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Zucchini is a great source of potassium and it has 75% more potassium than bean sprout - zucchini has 261mg 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, bean sprout has more kaempferol than zucchini per 100 grams, however, zucchini contains more quercetin than bean sprout per 100 grams.
| Bean Sprouts | Zucchini | |
|---|---|---|
| kaempferol | 0.33 mg | ~ |
| Quercetin | 0.15 mg | 0.66 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 | Zucchini | |
|---|---|---|
| beta-carotene | 6 UG | 120 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Bean Sprouts | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.061 G |
| Total | 0.016 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both bean sprouts and zucchini contain small amounts of linoleic acid.
| Bean Sprouts | Zucchini | |
|---|---|---|
| linoleic acid | 0.042 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.042 G | 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Bean Sprouts g
()
|
Daily Values (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 zucchini or bean sprouts contain more calories in 100 grams?Zucchini and bean sprouts contain similar amounts of calories - zucchini has 17 calories in 100g and bean sprout has 30 calories.
Is zucchini or bean sprouts better for protein?
Bean sprout has 150% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and bean sprout has 3g of protein.
Does zucchini or bean sprouts have more carbohydrates?
By weight, zucchini and bean sprouts contain similar amounts of carbs - zucchini has 3.1g of carbs for 100g and bean sprout has 5.9g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.