Quinoa vs. Bean Sprouts
Nutrition comparison of Cooked Quinoa and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and bean sprouts:
- Bean sprout has 72% less carbohydrates than quinoa.
- Bean sprout has more pantothenic acid.
- Bean sprout is a great source of Vitamin C.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and bean sprout has 75% less calories than quinoa - quinoa has 120 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, quinoa is lighter in protein, heavier in carbs and heavier in fat compared to bean sprouts per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Bean Sprouts | |
|---|---|---|
| Protein | 15% | 33% |
| Carbohydrates | 71% | 63% |
| Fat | 15% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has 72% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Quinoa is a great source of dietary fiber and it has 56% more dietary fiber than bean sprout - quinoa has 2.8g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Quinoa and bean sprouts contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Quinoa and bean sprouts contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both quinoa and bean sprouts are low in saturated fat - quinoa has 0.23g 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 more Vitamin C than quinoa - bean sprout has 13.2mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Bean sprouts and quinoa contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and bean sprouts contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Bean sprout has more Vitamin K than quinoa - bean sprout has 33ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Bean sprout has more pantothenic acid. Both quinoa and bean sprouts contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Quinoa | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.107 MG | 0.084 MG |
| Riboflavin | 0.11 MG | 0.124 MG |
| Niacin | 0.412 MG | 0.749 MG |
| Pantothenic acid | ~ | 0.38 MG |
| Vitamin B6 | 0.123 MG | 0.088 MG |
| Folate | 42 UG | 61 UG |
Minerals
calcium
Quinoa and bean sprouts contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Quinoa has 64% more iron than bean sprout - quinoa has 1.5mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Quinoa and bean sprouts contain similar amounts of potassium - quinoa has 172mg of potassium per 100 grams and bean sprout has 149mg 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 quinoa and bean sprouts contain small amounts of beta-carotene.
| Quinoa | Bean Sprouts | |
|---|---|---|
| beta-carotene | 3 UG | 6 UG |
| lutein + zeaxanthin | 53 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than bean sprout per 100 grams.
| Quinoa | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.016 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than bean sprout per 100 grams.
| Quinoa | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.974 G | 0.042 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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: Quinoa (Quinoa, cooked) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Cooked Quinoa g
()
|
Daily Values (%) |
Bean Sprouts 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
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 quinoa or bean sprouts contain more calories in 100 grams?Quinoa is high in calories and bean sprout has 80% less calories than quinoa - quinoa has 120 calories in 100g and bean sprout has 30 calories.
Is quinoa or bean sprouts better for protein?
Quinoa and bean sprouts contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and bean sprout has 3g of protein.
Does quinoa or bean sprouts have more carbohydrates?
By weight, bean sprout has 70% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and bean sprout has 5.9g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.