Bean Sprouts vs. Garlic
Nutrition comparison of Bean Sprouts and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and garlic:
- Both garlic and bean sprouts are high in Vitamin C.
- Garlic has more thiamin and Vitamin B6, however, bean sprout contains more folate.
- Garlic is an excellent source of calcium and potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and bean sprout has 80% less calories than garlic - garlic has 149 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, bean sprouts is heavier in protein, lighter in carbs and similar to garlic for fat. Bean sprouts has a macronutrient ratio of 33:63:5 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Garlic | |
|---|---|---|
| Protein | 33% | 16% |
| Carbohydrates | 63% | 82% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and bean sprout has 82% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
dietary fiber
Garlic and bean sprouts contain similar amounts of dietary fiber - garlic has 2.1g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Garlic and bean sprouts contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Garlic has 109% more protein than bean sprout - garlic has 6.4g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both garlic and bean sprouts are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
Vitamins
Vitamin C
Both garlic and bean sprouts are high in Vitamin C. Garlic has 136% more Vitamin C than bean sprout - garlic has 31.2mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Bean sprouts and garlic contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and bean sprouts contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Bean sprout has 18 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, bean sprout contains more folate. Both bean sprouts and garlic contain significant amounts of riboflavin, niacin and pantothenic acid.
| Bean Sprouts | Garlic | |
|---|---|---|
| Thiamin | 0.084 MG | 0.2 MG |
| Riboflavin | 0.124 MG | 0.11 MG |
| Niacin | 0.749 MG | 0.7 MG |
| Pantothenic acid | 0.38 MG | 0.596 MG |
| Vitamin B6 | 0.088 MG | 1.235 MG |
| Folate | 61 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 12 times more calcium than bean sprout - garlic has 181mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Garlic has 87% more iron than bean sprout - garlic has 1.7mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Garlic is an excellent source of potassium and it has 169% more potassium than bean sprout - garlic has 401mg 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, both bean sprouts and garlic contain significant amounts of kaempferol.
| Bean Sprouts | Garlic | |
|---|---|---|
| kaempferol | 0.33 mg | 0.26 mg |
| Quercetin | 0.15 mg | 1.74 mg |
| myricetin | ~ | 1.61 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 bean sprouts and garlic contain small amounts of beta-carotene.
| Bean Sprouts | Garlic | |
|---|---|---|
| beta-carotene | 6 UG | 5 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bean sprouts and garlic contain significant amounts of alpha linoleic acid (ALA).
| Bean Sprouts | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.02 G |
| Total | 0.016 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than bean sprout per 100 grams.
| Bean Sprouts | Garlic | |
|---|---|---|
| linoleic acid | 0.042 G | 0.229 G |
| Total | 0.042 G | 0.229 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: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Garlic (Garlic, raw) .
Bean Sprouts g
()
|
Daily Values (%) |
Garlic 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 garlic or bean sprouts contain more calories in 100 grams?Garlic is high in calories and bean sprout has 80% less calories than garlic - garlic has 149 calories in 100g and bean sprout has 30 calories.
Is garlic or bean sprouts better for protein?
Garlic has 110% more protein than bean sprout - garlic has 6.4g of protein per 100 grams and bean sprout has 3g of protein.
Does garlic or bean sprouts have more carbohydrates?
By weight, garlic is high in carbohydrates and bean sprout has 80% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and bean sprout has 5.9g of carbohydrates.
Does garlic or bean sprouts contain more calcium?
Garlic is a rich source of calcium and it has 12 times more calcium than bean sprout - garlic has 181mg of calcium in 100 grams and bean sprout has 13mg of calcium.
Does garlic or bean sprouts contain more potassium?
Garlic is a rich source of potassium and it has 170% more potassium than bean sprout - garlic has 401mg of potassium in 100 grams and bean sprout has 149mg of potassium.