Brown Rice vs. Bean Sprouts

Nutrition comparison of Cooked Brown Rice and Bean Sprouts


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

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

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

  • Bean sprout has 3.3 times less carbohydrates than brown rice.
  • Bean sprout is a great source of Vitamin C.
  • Brown rice has more niacin, however, bean sprout contains more folate.
Detailed nutritional comparison of brown rice 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of Brown Rice src
Image of Bean Sprouts src

Calories and Carbs

calories

Brown rice is high in calories and bean sprout has 76% less calories than brown rice - brown rice has 123 calories per 100 grams and bean sprout has 30 calories.

For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and similar to bean sprouts for fat. Brown rice has a macronutrient ratio of 9:84:7 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brown Rice Bean Sprouts
Protein 9% 33%
Carbohydrates 84% 63%
Fat 7% 5%
Alcohol ~ ~

carbohydrates

Bean sprout has 3.3 times less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.

dietary fiber

Brown rice and bean sprouts contain similar amounts of dietary fiber - brown rice has 1.6g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.

sugar

Brown rice and bean sprouts contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and bean sprout has 4.1g of sugar.

Protein

protein

Brown rice and bean sprouts contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and bean sprout has 3g of protein.

Fat

saturated fat

Both brown rice and bean sprouts are low in saturated fat - brown rice has 0.26g 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 more Vitamin C than brown rice - bean sprout has 13.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.

Vitamin A

Bean sprouts and brown rice contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.

Vitamin E

Brown rice and bean sprouts contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.

Vitamin K

Bean sprout has 164 times more Vitamin K than brown rice - brown rice has 0.2ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.

The B Vitamins

Brown rice has more niacin, however, bean sprout contains more folate. Both brown rice and bean sprouts contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Brown Rice Bean Sprouts
Thiamin 0.178 MG 0.084 MG
Riboflavin 0.069 MG 0.124 MG
Niacin 2.561 MG 0.749 MG
Pantothenic acid 0.38 MG 0.38 MG
Vitamin B6 0.123 MG 0.088 MG
Folate 9 UG 61 UG

Minerals

calcium

Bean sprout has 333% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and bean sprout has 13mg of calcium.

iron

Brown rice and bean sprouts contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and bean sprout has 0.91mg of iron.

potassium

Bean sprout has 73% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and bean sprout has 149mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Brown Rice Bean Sprouts
alpha linoleic acid 0.011 G 0.016 G
Total 0.011 G 0.016 G

omega 6s

Comparing omega-6 fatty acids, brown rice has more linoleic acid than bean sprout per 100 grams.

Brown Rice Bean Sprouts
other omega 6 0.004 G ~
linoleic acid 0.355 G 0.042 G
Total 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

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FAQ

Does brown rice or bean sprouts contain more calories in 100 grams?
Brown rice is high in calories and bean sprout has 80% less calories than brown rice - brown rice has 123 calories in 100g and bean sprout has 30 calories.

Is brown rice or bean sprouts better for protein?
Brown rice and bean sprouts contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and bean sprout has 3g of protein.

Does brown rice or bean sprouts have more carbohydrates?
By weight, bean sprout has 3.3 times fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and bean sprout has 5.9g of carbohydrates.