Kidney Beans vs. Bean Sprouts
Nutrition comparison of Kidney Beans and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and bean sprouts:
- Bean sprout has 71% less carbohydrates than kidney bean.
- Bean sprout has more riboflavin, pantothenic acid and folate.
- Bean sprout is a great source of Vitamin C.
- Kidney bean is a great source of calcium, potassium and protein.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and bean sprout has 75% less calories than kidney bean - bean sprout has 30 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is lighter in protein, heavier in carbs and similar to bean sprouts for fat. Kidney beans has a macronutrient ratio of 26:67:7 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Bean Sprouts | |
|---|---|---|
| Protein | 26% | 33% |
| Carbohydrates | 67% | 63% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has 71% less carbohydrates than kidney bean - bean sprout has 5.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has 233% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than bean sprout - bean sprout has 4.1g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 167% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both bean sprouts and kidney beans are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has 65 times more Vitamin C than kidney bean - bean sprout has 13.2mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Bean sprouts and kidney beans contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Bean sprouts and kidney beans contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Bean sprout has 479% more Vitamin K than kidney bean - bean sprout has 33ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Bean sprout has more riboflavin, pantothenic acid and folate. Both kidney beans and bean sprouts contain significant amounts of thiamin, niacin and Vitamin B6.
| Kidney Beans | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.06 MG | 0.084 MG |
| Riboflavin | 0.015 MG | 0.124 MG |
| Niacin | 0.417 MG | 0.749 MG |
| Pantothenic acid | ~ | 0.38 MG |
| Vitamin B6 | 0.113 MG | 0.088 MG |
| Folate | 23 UG | 61 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 346% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 65% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 68% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Kidney Beans | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.016 G |
| Total | 0.132 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than bean sprout per 100 grams.
| Kidney Beans | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.217 G | 0.042 G |
| Total | 0.217 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Kidney Beans 158g
(
cup cup rinsed solids
)
|
Daily Values (%) |
Bean Sprouts 104g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 191KCAL 10% |
|
516% | calories | 5% |
|
31KCAL 2% | |
| 33G 13% |
|
432% | carbohydrates | 5% |
|
6.2G 3% | |
| 9.5G 38% |
|
400% | dietary fiber | 5% |
|
1.9G 8% | |
| 5% | sugar | >999% | 4.3G | ||||
| 1.5G 2% |
|
689% | total fat | 5% |
|
0.19G 0.3% | |
| 0.52G 3% |
|
938% | saturated fat | 5% |
|
0.05G 0.3% | |
| 0.08G | 299% | monounsaturated fat | 5% | 0.02G | |||
| 0.55G | 815% | polyunsaturated fat | 5% | 0.06G | |||
| 329MG 22% |
|
>999% | sodium | 5% |
|
6.2MG 0.4% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
1UG 0.1% | ||
| 0.32MG 0.4% |
|
5% | Vitamin C | >999% |
|
14MG 18% | |
| 92MG 9% |
|
557% | calcium | 5% |
|
14MG 1% | |
| 2.4MG 13% |
|
153% | iron | 5% |
|
0.95MG 5% | |
| 46MG 15% |
|
109% | magnesium | 5% |
|
22MG 7% | |
| 395MG 17% |
|
155% | potassium | 5% |
|
155MG 7% | |
| 0.09MG 9% |
|
5% | thiamin (Vit B1) | 5% |
|
0.09MG 8% | |
| 0.02MG 2% |
|
5% | riboflavin (Vit B2) | 547% |
|
0.13MG 12% | |
| 0.66MG 5% |
|
5% | niacin (Vit B3) | 18% |
|
0.78MG 6% | |
| 0.18MG 14% |
|
100% | Vitamin B6 | 5% |
|
0.09MG 7% | |
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.4MG 8% | ||
| 36UG 9% |
|
5% | folate (Vit B9) | 75% |
|
63UG 16% | |
| 0.05MG 0.3% |
|
5% | Vitamin E | 100% |
|
0.1MG 1% | |
| 9UG 10% |
|
5% | Vitamin K | 278% |
|
34UG 38% | |
| 13G 26% |
|
306% | protein | 5% |
|
3.2G 6% | |
| 68MG 16% |
|
353% | choline | 5% |
|
15MG 4% | |
| 0.45MG 37% |
|
165% | copper | 5% |
|
0.17MG 14% | |
| 0.6MG 34% |
|
200% | manganese | 5% |
|
0.2MG 11% | |
| 186MG 27% |
|
232% | phosphorus | 5% |
|
56MG 8% | |
|
|
5% | selenium | >999% |
|
0.62UG 1% | ||
| 1.2MG 15% |
|
179% | zinc | 5% |
|
0.43MG 5% | |
| 109G | 16% | Water | 5% | 94G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does bean sprouts or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and bean sprout has 80% less calories than kidney bean - bean sprout has 30 calories in 100g and kidney bean has 121 calories.
Is bean sprouts or kidney beans better for protein?
Kidney bean is a great source of protein and it has 170% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and kidney bean has 8.1g of protein.
Does bean sprouts or kidney beans have more carbohydrates?
By weight, bean sprout has 70% fewer carbohydrates than kidney bean - bean sprout has 5.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.