Grapes vs. Bean Sprouts
Nutrition comparison of Grapes and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and bean sprouts:
- Bean sprout has 57% less calories than grape.
- Bean sprout has 67% less carbohydrates than grape.
- Bean sprout has 73% less sugar than grape.
- Bean sprout has more niacin, pantothenic acid and folate.
- Bean sprout is a great source of Vitamin C.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprout has 57% less calories than grape - bean sprout has 30 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and similar to bean sprouts for fat. Grapes has a macronutrient ratio of 4:95:2 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Bean Sprouts | |
|---|---|---|
| Protein | 4% | 33% |
| Carbohydrates | 95% | 63% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has 67% less carbohydrates than grape - bean sprout has 5.9g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Bean sprout has 100% more dietary fiber than grape - bean sprout has 1.8g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Bean sprout has 73% less sugar than grape - bean sprout has 4.1g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Bean sprout has 322% more protein than grape - bean sprout has 3g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both bean sprouts and grapes are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has 313% more Vitamin C than grape - bean sprout has 13.2mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Bean sprouts and grapes contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Bean sprouts and grapes contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Bean sprouts and grapes contain similar amounts of Vitamin K - bean sprout has 33ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Bean sprout has more niacin, pantothenic acid and folate. Both grapes and bean sprouts contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Grapes | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.069 MG | 0.084 MG |
| Riboflavin | 0.07 MG | 0.124 MG |
| Niacin | 0.188 MG | 0.749 MG |
| Pantothenic acid | 0.05 MG | 0.38 MG |
| Vitamin B6 | 0.086 MG | 0.088 MG |
| Folate | 2 UG | 61 UG |
Minerals
calcium
Bean sprouts and grapes contain similar amounts of calcium - bean sprout has 13mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Bean sprout has 153% more iron than grape - bean sprout has 0.91mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 28% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and grape has 191mg 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, both grapes and bean sprouts contain small amounts of alpha-carotene.
| Grapes | Bean Sprouts | |
|---|---|---|
| beta-carotene | 39 UG | 6 UG |
| alpha-carotene | 1 UG | 6 UG |
| lutein + zeaxanthin | 72 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapes and bean sprouts contain significant amounts of alpha linoleic acid (ALA).
| Grapes | 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, both grapes and bean sprouts contain small amounts of linoleic acid.
| Grapes | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.037 G | 0.042 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Grapes g
()
|
Daily Values (%) |
Bean Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bean sprouts or grapes contain more calories in 100 grams?Bean sprout has 60% less calories than grape - bean sprout has 30 calories in 100g and grape has 69 calories.
Is bean sprouts or grapes better for protein?
Bean sprout has 320% more protein than grape - bean sprout has 3g of protein per 100 grams and grape has 0.72g of protein.
Does bean sprouts or grapes have more carbohydrates?
By weight, bean sprout has 70% fewer carbohydrates than grape - bean sprout has 5.9g of carbs for 100g and grape has 18.1g of carbohydrates.