Arugula vs. Bean Sprouts
Nutrition comparison of Arugula and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and bean sprouts:
- Both arugula and bean sprouts are high in Vitamin C.
- Arugula is a great source of Vitamin A and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
- Bean sprout has more niacin.
USDA sources for nutritional information: Arugula (Arugula, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and bean sprouts contain similar amounts of calories - arugula has 25 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, arugula is heavier in protein, lighter in carbs and lighter in fat compared to bean sprouts per calorie. Arugula has a macronutrient ratio of 50:50:0 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Bean Sprouts | |
|---|---|---|
| Protein | 50% | 33% |
| Carbohydrates | 50% | 63% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and bean sprouts contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Arugula and bean sprouts contain similar amounts of dietary fiber - arugula has 1.6g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Arugula and bean sprouts contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Arugula and bean sprouts contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both arugula and bean sprouts are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
Vitamins
Vitamin C
Both arugula and bean sprouts are high in Vitamin C. Arugula has 14% more Vitamin C than bean sprout - arugula has 15mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 118 times more Vitamin A than bean sprout - arugula has 119ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin E
Arugula and bean sprouts contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 229% more Vitamin K than bean sprout - arugula has 108.6ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Bean sprout has more niacin. Both arugula and bean sprouts contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Arugula | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.044 MG | 0.084 MG |
| Riboflavin | 0.086 MG | 0.124 MG |
| Niacin | 0.305 MG | 0.749 MG |
| Pantothenic acid | 0.437 MG | 0.38 MG |
| Vitamin B6 | 0.073 MG | 0.088 MG |
| Folate | 97 UG | 61 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 11 times more calcium than bean sprout - arugula has 160mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Arugula has 60% more iron than bean sprout - arugula has 1.5mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Arugula is an excellent source of potassium and it has 148% more potassium than bean sprout - arugula has 369mg 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,
| Arugula | Bean Sprouts | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 0.33 mg |
| Quercetin | 7.92 mg | 0.15 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,
| Arugula | Bean Sprouts | |
|---|---|---|
| beta-carotene | 1424 UG | 6 UG |
| lutein + zeaxanthin | 3555 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Arugula | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.016 G |
| Total | 0.17 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than bean sprout per 100 grams.
| Arugula | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.13 G | 0.042 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 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: Arugula (Arugula, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Arugula 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 arugula or bean sprouts contain more calories in 100 grams?Arugula and bean sprouts contain similar amounts of calories - arugula has 25 calories in 100g and bean sprout has 30 calories.
Is arugula or bean sprouts better for protein?
Arugula and bean sprouts contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and bean sprout has 3g of protein.
Does arugula or bean sprouts have more carbohydrates?
By weight, arugula and bean sprouts contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and bean sprout has 5.9g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
Does arugula or bean sprouts contain more calcium?
Arugula is a rich source of calcium and it has 11 times more calcium than bean sprout - arugula has 160mg of calcium in 100 grams and bean sprout has 13mg of calcium.
Does arugula or bean sprouts contain more potassium?
Arugula is a rich source of potassium and it has 150% more potassium than bean sprout - arugula has 369mg of potassium in 100 grams and bean sprout has 149mg of potassium.