Pomegranate Juice vs. Bean Sprouts

Nutrition comparison of Pomegranate Juice and Bean Sprouts

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

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

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

  • Bean sprout has 55% less carbohydrates than pomegranate juice.
  • Bean sprout has 67% less sugar than pomegranate juice.
  • Bean sprout has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Bean sprout has signficantly more dietary fiber than pomegranate juice.
  • Bean sprout is a great source of Vitamin C.
  • Pomegranate juice is a great source of potassium.
Detailed nutritional comparison of pomegranate juice 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: Pomegranate Juice (Pomegranate juice, bottled) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.

Image of Pomegranate Juice src
Image of Bean Sprouts src

Calories and Carbs

calories

Bean sprout has 44% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and bean sprout has 30 calories.

For macronutrient ratios, pomegranate juice is much lighter in protein, much heavier in carbs and similar to bean sprouts for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pomegranate Juice Bean Sprouts
Protein 1% 33%
Carbohydrates 94% 63%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Bean sprout has 55% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.

The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.

dietary fiber

Bean sprout has signficantly more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.

sugar

Bean sprout has 67% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and bean sprout has 4.1g of sugar.

Protein

protein

Bean sprout has 19 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and bean sprout has 3g of protein.

Fat

saturated fat

Both pomegranate juice and bean sprouts are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.

Vitamins

Vitamin C

Bean sprout is a great source of Vitamin C and it has 131 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.

Vitamin A

Bean sprouts and pomegranate juice contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Pomegranate juice and bean sprouts contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.

Vitamin K

Bean sprout has 217% more Vitamin K than pomegranate juice - pomegranate juice has 10.4ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.

The B Vitamins

Bean sprout has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pomegranate juice and bean sprouts contain significant amounts of pantothenic acid.

Pomegranate Juice Bean Sprouts
Thiamin 0.015 MG 0.084 MG
Riboflavin 0.015 MG 0.124 MG
Niacin 0.233 MG 0.749 MG
Pantothenic acid 0.285 MG 0.38 MG
Vitamin B6 0.04 MG 0.088 MG
Folate 24 UG 61 UG

Minerals

calcium

Pomegranate juice and bean sprouts contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and bean sprout has 13mg of calcium.

iron

Bean sprout has 810% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and bean sprout has 0.91mg of iron.

potassium

Pomegranate juice is a great source of potassium and it has 44% more potassium than bean sprout - pomegranate juice has 214mg 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, pomegranate juice has more quercetin than bean sprout per 100 grams, however, bean sprout contains more kaempferol than pomegranate juice per 100 grams.

Pomegranate Juice Bean Sprouts
Quercetin 1.11 mg 0.15 mg
kaempferol ~ 0.33 mg

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both pomegranate juice and bean sprouts contain small amounts of linoleic acid.

Pomegranate Juice Bean Sprouts
linoleic acid 0.05 G 0.042 G
Total 0.05 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: Pomegranate Juice (Pomegranate juice, bottled) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

Pomegranate Juice 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 pomegranate juice or bean sprouts contain more calories in 100 grams?
Bean sprout has 40% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and bean sprout has 30 calories.

Is pomegranate juice or bean sprouts better for protein?
Bean sprout has 19 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and bean sprout has 3g of protein.

Does pomegranate juice or bean sprouts have more carbohydrates?
By weight, bean sprout has 60% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and bean sprout has 5.9g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.