Asparagus vs. Bean Sprouts

Nutrition comparison of Asparagus and Bean Sprouts


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of asparagus versus bean sprouts (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in asparagus and bean sprouts:

  • Asparagus is a great source of iron and potassium.
  • Bean sprout is a great source of Vitamin C.
Detailed nutritional comparison of asparagus and bean sprouts is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Asparagus (Asparagus, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Bean Sprouts src

Calories and Carbs

calories

Asparagus and bean sprouts contain similar amounts of calories - asparagus has 20 calories per 100 grams and bean sprout has 30 calories.

For macronutrient ratios, asparagus is similar to bean sprouts for protein, carbs and fat. Asparagus has a macronutrient ratio of 34:61:5 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Asparagus Bean Sprouts
Protein 34% 33%
Carbohydrates 61% 63%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Asparagus and bean sprouts contain similar amounts carbs - asparagus has 3.9g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.

The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.

dietary fiber

Asparagus and bean sprouts contain similar amounts of dietary fiber - asparagus has 2.1g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.

sugar

Asparagus and bean sprouts contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and bean sprout has 4.1g of sugar.



Protein

protein

Asparagus and bean sprouts contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and bean sprout has 3g of protein.

Fat

saturated fat

Both asparagus and bean sprouts are low in saturated fat - asparagus has 0.04g 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 136% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.

Vitamin A

Asparagus has 37 times more Vitamin A than bean sprout - asparagus has 38ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.

Vitamin E

Asparagus and bean sprouts contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.

Vitamin K

Asparagus and bean sprouts contain similar amounts of Vitamin K - asparagus has 41.6ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.

The B Vitamins

Both asparagus and bean sprouts contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Asparagus Bean Sprouts
Thiamin 0.143 MG 0.084 MG
Riboflavin 0.141 MG 0.124 MG
Niacin 0.978 MG 0.749 MG
Pantothenic acid 0.274 MG 0.38 MG
Vitamin B6 0.091 MG 0.088 MG
Folate 52 UG 61 UG

Minerals

calcium

Asparagus has 85% more calcium than bean sprout - asparagus has 24mg of calcium per 100 grams and bean sprout has 13mg of calcium.

iron

Asparagus is a great source of iron and it has 135% more iron than bean sprout - asparagus has 2.1mg of iron per 100 grams and bean sprout has 0.91mg of iron.

potassium

Asparagus is a great source of potassium and it has 36% more potassium than bean sprout - asparagus has 202mg 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,

Asparagus Bean Sprouts
isorhamnetin 5.7 mg ~
kaempferol 1.39 mg 0.33 mg
Quercetin 13.98 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, both asparagus and bean sprouts contain small amounts of alpha-carotene.

Asparagus Bean Sprouts
beta-carotene 449 UG 6 UG
alpha-carotene 9 UG 6 UG
lutein + zeaxanthin 710 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both asparagus and bean sprouts contain significant amounts of alpha linoleic acid (ALA).

Asparagus Bean Sprouts
alpha linoleic acid 0.01 G 0.016 G
Total 0.01 G 0.016 G

omega 6s

Comparing omega-6 fatty acids, both asparagus and bean sprouts contain small amounts of linoleic acid.

Asparagus Bean Sprouts
linoleic acid 0.04 G 0.042 G
Total 0.04 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: Asparagus (Asparagus, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

Asparagus g

()
Daily Values (%)

Bean Sprouts g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G