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.
Detailed nutritional comparison of kidney beans 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: 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.


Image of Kidney Beans src
Image of Bean Sprouts src

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, 32:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kidney Beans Bean Sprouts
Protein 26% 32%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Kidney Beans or Bean Sprouts .

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 g

()
Daily Values (%)

Bean Sprouts g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


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.