White Beans vs. Alfalfa Sprouts
Nutrition comparison of White Beans and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and alfalfa sprouts:
- Alfalfa sprout has 9.1 times less carbohydrates than white bean.
- Alfalfa sprout has more riboflavin, niacin and pantothenic acid.
- White bean is a great source of iron.
- White bean is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and alfalfa sprout has 80% less calories than white bean - alfalfa sprout has 23 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is much lighter in protein, much heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. White beans has a macronutrient ratio of 25:73:2 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Alfalfa Sprouts | |
|---|---|---|
| Protein | 25% | 53% |
| Carbohydrates | 73% | 29% |
| Fat | 2% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 9.1 times less carbohydrates than white bean - alfalfa sprout has 2.1g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 153% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Alfalfa sprouts and white beans contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 82% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both alfalfa sprouts and white beans are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has more Vitamin C than white bean - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Alfalfa sprout has more Vitamin A than white bean - alfalfa sprout has 8ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Alfalfa sprouts and white beans contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Alfalfa sprout has 952% more Vitamin K than white bean - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more riboflavin, niacin and pantothenic acid. Both white beans and alfalfa sprouts contain significant amounts of thiamin, Vitamin B6 and folate.
| White Beans | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.096 MG | 0.076 MG |
| Riboflavin | 0.037 MG | 0.126 MG |
| Niacin | 0.113 MG | 0.481 MG |
| Pantothenic acid | 0.185 MG | 0.563 MG |
| Vitamin B6 | 0.075 MG | 0.034 MG |
| Folate | 65 UG | 36 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 128% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 211% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 475% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than white bean per 100 grams.
| White Beans | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.175 G |
| Total | 0.056 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than white bean per 100 grams.
| White Beans | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.067 G | 0.234 G |
| Total | 0.067 G | 0.234 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: White Beans (Beans, white, mature seeds, canned) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
White Beans g
()
|
Daily Values (%) |
Alfalfa Sprouts 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 % |
|
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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does alfalfa sprouts or white beans contain more calories in 100 grams?White bean is high in calories and alfalfa sprout has 80% less calories than white bean - alfalfa sprout has 23 calories in 100g and white bean has 114 calories.
Is alfalfa sprouts or white beans better for protein?
White bean has 80% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and white bean has 7.3g of protein.
Does alfalfa sprouts or white beans have more carbohydrates?
By weight, alfalfa sprout has 9.1 times fewer carbohydrates than white bean - alfalfa sprout has 2.1g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does alfalfa sprouts or white beans contain more calcium?
White bean is a rich source of calcium and it has 130% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and white bean has 73mg of calcium.
Does alfalfa sprouts or white beans contain more potassium?
White bean is a rich source of potassium and it has 480% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and white bean has 454mg of potassium.