Egg vs. Bean Sprouts

Nutrition comparison of Egg and Bean Sprouts


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

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

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

  • Bean sprout has 66.9 times less saturated fat than egg.
  • Bean sprout has signficantly more dietary fiber than egg.
  • Bean sprout is a great source of Vitamin C.
  • Egg has more riboflavin, pantothenic acid and Vitamin B12, however, bean sprout contains more niacin.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A and protein.
Detailed nutritional comparison of egg 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: Egg (Egg, whole, raw, fresh) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Bean Sprouts src

Calories and Carbs

calories

Egg is high in calories and bean sprout has 79% less calories than egg - bean sprout has 30 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, egg is much lighter in carbs, much heavier in fat and similar to bean sprouts for protein. Egg has a macronutrient ratio of 36:2:62 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Bean Sprouts
Protein 36% 33%
Carbohydrates 2% 63%
Fat 62% 5%
Alcohol ~ ~

carbohydrates

Bean sprouts and egg contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg comprise of 100% sugar.

dietary fiber

Bean sprout has signficantly more dietary fiber than egg - bean sprout has 1.8g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Bean sprouts and egg contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and egg has 0.37g of sugar.

Protein

protein

Egg is an excellent source of protein and it has 313% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Bean sprout has 66.9 times less saturated fat than egg - bean sprout has 0.05g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Both egg and bean sprouts are low in trans fat - egg has 0.04g of trans fat per 100 grams and bean sprout does not contain significant amounts.

cholesterol

Egg is high in cholesterol and bean sprout has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and bean sprout does not contain significant amounts.

Vitamins

Vitamin C

Bean sprout is a great source of Vitamin C and it has more Vitamin C than egg - bean sprout has 13.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.

Vitamin A

Egg is an excellent source of Vitamin A and it has 159 times more Vitamin A than bean sprout - bean sprout has 1ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than bean sprout - egg has 82iu of Vitamin D per 100 grams and bean sprout does not contain significant amounts.

Vitamin E

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

Vitamin K

Bean sprout has 109 times more Vitamin K than egg - bean sprout has 33ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.

The B Vitamins

Egg has more riboflavin, pantothenic acid and Vitamin B12, however, bean sprout contains more niacin. Both egg and bean sprouts contain significant amounts of thiamin, Vitamin B6 and folate.

Egg Bean Sprouts
Thiamin 0.04 MG 0.084 MG
Riboflavin 0.457 MG 0.124 MG
Niacin 0.075 MG 0.749 MG
Pantothenic acid 1.533 MG 0.38 MG
Vitamin B6 0.17 MG 0.088 MG
Folate 47 UG 61 UG
Vitamin B12 0.89 UG ~

Minerals

calcium

Egg is a great source of calcium and it has 331% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Egg has 92% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Bean sprouts and egg contain similar amounts of potassium - bean sprout has 149mg of potassium per 100 grams and egg has 138mg of potassium.

Antioxidants and Phytonutrients

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,

Egg Bean Sprouts
lutein + zeaxanthin 503 UG ~
beta-carotene ~ 6 UG
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than bean sprout per 100 grams.

Egg Bean Sprouts
alpha linoleic acid 0.048 G 0.016 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.016 G

omega 6s

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

Egg Bean Sprouts
other omega 6 0.022 G ~
linoleic acid 1.555 G 0.042 G
Total 1.577 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: Egg (Egg, whole, raw, fresh) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

Egg g

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FAQ

Does bean sprouts or egg contain more calories in 100 grams?
Egg is high in calories and bean sprout has 80% less calories than egg - bean sprout has 30 calories in 100g and egg has 143 calories.

Is bean sprouts or egg better for protein?
Egg is a fantastic source of protein and it has 310% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and egg has 12.6g of protein.

Does bean sprouts or egg have more carbohydrates?
By weight, bean sprouts and egg contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg comprise of 100% sugar.