Watermelon vs. Bean Sprouts

Nutrition comparison of Watermelon and Bean Sprouts


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

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

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

  • Bean sprout has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Bean sprout is a great source of Vitamin C.
Detailed nutritional comparison of watermelon 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: Watermelon (Watermelon, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of Watermelon src
Image of Bean Sprouts src

Calories and Carbs

calories

Watermelon and bean sprouts contain similar amounts of calories - watermelon has 30 calories per 100 grams and bean sprout has 30 calories.

For macronutrient ratios, watermelon is much lighter in protein, much heavier in carbs and similar to bean sprouts for fat. Watermelon has a macronutrient ratio of 7:88:5 and for bean sprouts, 32:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Watermelon Bean Sprouts
Protein 7% 32%
Carbohydrates 88% 63%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Watermelon and bean sprouts contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.

The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.

dietary fiber

Bean sprout has 350% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.

sugar

Watermelon and bean sprouts contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and bean sprout has 4.1g of sugar.

Protein

protein

Bean sprout has 398% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and bean sprout has 3g of protein.

Fat

saturated fat

Both watermelon and bean sprouts are low in saturated fat - watermelon has 0.02g 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 63% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.

Vitamin A

Watermelon has 27 times more Vitamin A than bean sprout - watermelon has 28ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.

Vitamin E

Watermelon and bean sprouts contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.

Vitamin K

Bean sprout has 329 times more Vitamin K than watermelon - watermelon has 0.1ug 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 watermelon and bean sprouts contain significant amounts of pantothenic acid.

Watermelon Bean Sprouts
Thiamin 0.033 MG 0.084 MG
Riboflavin 0.021 MG 0.124 MG
Niacin 0.178 MG 0.749 MG
Pantothenic acid 0.221 MG 0.38 MG
Vitamin B6 0.045 MG 0.088 MG
Folate 3 UG 61 UG

Minerals

calcium

Watermelon and bean sprouts contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and bean sprout has 13mg of calcium.

iron

Bean sprout has 279% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and bean sprout has 0.91mg of iron.

potassium

Watermelon and bean sprouts contain similar amounts of potassium - watermelon has 112mg 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, both watermelon and bean sprouts contain significant amounts of kaempferol.

Watermelon Bean Sprouts
luteolin 0.46 mg ~
kaempferol 0.45 mg 0.33 mg
Quercetin ~ 0.15 mg

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,

Watermelon Bean Sprouts
beta-carotene 303 UG 6 UG
lycopene 4532 UG ~
lutein + zeaxanthin 8 UG ~
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 6s

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

Watermelon 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 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 Watermelon or Bean Sprouts .

Note: The specific food items compared are: Watermelon (Watermelon, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

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FAQ

Does watermelon or bean sprouts contain more calories in 100 grams?
Watermelon and bean sprouts contain similar amounts of calories - watermelon has 30 calories in 100g and bean sprout has 30 calories.

Is watermelon or bean sprouts better for protein?
Bean sprout has 400% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and bean sprout has 3g of protein.

Does watermelon or bean sprouts have more carbohydrates?
By weight, watermelon and bean sprouts contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and bean sprout has 5.9g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.