Bean Sprouts vs. Russet Potato

Nutrition comparison of Bean Sprouts and Russet Potato


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

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

For a quick recap of significant nutrients and differences in bean sprouts and russet potato:

  • Bean sprout has 62% less calories than russet potato.
  • Bean sprout has 67% less carbohydrates than russet potato.
  • Bean sprout has more riboflavin and folate, however, russet potato contains more Vitamin B6.
  • Bean sprout is a great source of Vitamin C.
  • Russet potato is an excellent source of potassium.
Detailed nutritional comparison of bean sprouts and russet potato 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: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Bean Sprouts src
Image of Russet Potato src

Calories and Carbs

calories

Bean sprout has 62% less calories than russet potato - bean sprout has 30 calories per 100 grams and russet potato has 79 calories.

For macronutrient ratios, bean sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Bean sprouts has a macronutrient ratio of 32:63:5 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bean Sprouts Russet Potato
Protein 32% 10%
Carbohydrates 63% 89%
Fat 5% 1%
Alcohol ~ ~

carbohydrates

Bean sprout has 67% less carbohydrates than russet potato - bean sprout has 5.9g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.

The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.

dietary fiber

Bean sprout has 38% more dietary fiber than russet potato - bean sprout has 1.8g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.

sugar

Bean sprouts and russet potato contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and russet potato has 0.62g of sugar.

Protein

protein

Bean sprouts and russet potato contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and russet potato has 2.1g of protein.

Fat

saturated fat

Both bean sprouts and russet potato are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.

Vitamins

Vitamin C

Bean sprout is a great source of Vitamin C and it has 132% more Vitamin C than russet potato - bean sprout has 13.2mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.

Vitamin A

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

Vitamin E

Bean sprouts and russet potato contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.

Vitamin K

Bean sprout has 17 times more Vitamin K than russet potato - bean sprout has 33ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.

The B Vitamins

Bean sprout has more riboflavin and folate, however, russet potato contains more Vitamin B6. Both bean sprouts and russet potato contain significant amounts of thiamin, niacin and pantothenic acid.

Bean Sprouts Russet Potato
Thiamin 0.084 MG 0.082 MG
Riboflavin 0.124 MG 0.033 MG
Niacin 0.749 MG 1.035 MG
Pantothenic acid 0.38 MG 0.301 MG
Vitamin B6 0.088 MG 0.345 MG
Folate 61 UG 14 UG

Minerals

calcium

Bean sprouts and russet potato contain similar amounts of calcium - bean sprout has 13mg of calcium per 100 grams and russet potato has 13mg of calcium.

iron

Bean sprouts and russet potato contain similar amounts of iron - bean sprout has 0.91mg of iron per 100 grams and russet potato has 0.86mg of iron.

potassium

Russet potato is an excellent source of potassium and it has 180% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and russet potato has 417mg 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,

Bean Sprouts Russet Potato
beta-carotene 6 UG ~
alpha-carotene 6 UG ~
lutein + zeaxanthin ~ 5 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both bean sprouts and russet potato contain significant amounts of alpha linoleic acid (ALA).

Bean Sprouts Russet Potato
alpha linoleic acid 0.016 G 0.01 G
Total 0.016 G 0.01 G

omega 6s

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

Bean Sprouts Russet Potato
linoleic acid 0.042 G 0.032 G
Total 0.042 G 0.032 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 Bean Sprouts or Russet Potato .

Note: The specific food items compared are: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does bean sprouts or russet potato contain more calories in 100 grams?
Bean sprout has 60% less calories than russet potato - bean sprout has 30 calories in 100g and russet potato has 79 calories.

Is bean sprouts or russet potato better for protein?
Bean sprouts and russet potato contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and russet potato has 2.1g of protein.

Does bean sprouts or russet potato have more carbohydrates?
By weight, bean sprout has 70% fewer carbohydrates than russet potato - bean sprout has 5.9g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.

Does bean sprouts or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 180% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and russet potato has 417mg of potassium.