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.
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.
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 of 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 % |
|
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 asparagus or bean sprouts contain more calories in 100 grams?Asparagus and bean sprouts contain similar amounts of calories - asparagus has 20 calories in 100g and bean sprout has 30 calories.
Is asparagus or bean sprouts better for 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.
Does asparagus or bean sprouts have more carbohydrates?
By weight, asparagus and bean sprouts contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and bean sprout has 5.9g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.