White Beans vs. Bean Sprouts

Nutrition comparison of White 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 white beans versus bean sprouts (100g each) below using 2020 USDA and NIH data[1].

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

  • Bean sprout has 72% less carbohydrates than white bean.
  • Bean sprout has more riboflavin and niacin.
  • Bean sprout is a great source of Vitamin C.
  • White bean is a great source of iron.
  • White bean is an excellent source of calcium, dietary fiber and potassium.
Detailed nutritional comparison of white 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: White Beans (Beans, white, mature seeds, canned) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Beans src
Image of Bean Sprouts src

Calories and Carbs

calories

White bean is high in calories and bean sprout has 74% less calories than white bean - bean sprout has 30 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, white beans is lighter in protein, heavier in carbs and similar to bean sprouts for fat. White beans has a macronutrient ratio of 25:73:2 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Beans Bean Sprouts
Protein 25% 33%
Carbohydrates 73% 63%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Bean sprout has 72% less carbohydrates than white bean - bean sprout has 5.9g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

White bean is an excellent source of dietary fiber and it has 167% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

Bean sprouts and white beans contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

White bean has 139% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

Both bean sprouts and white beans are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

Vitamins

Vitamin C

Bean sprout is a great source of Vitamin C and it has more Vitamin C than white bean - bean sprout has 13.2mg of Vitamin C per 100 grams and white bean does not contain significant amounts.

Vitamin A

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

Vitamin E

Bean sprouts and white beans contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Bean sprout has 10 times more Vitamin K than white bean - bean sprout has 33ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

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

White Beans Bean Sprouts
Thiamin 0.096 MG 0.084 MG
Riboflavin 0.037 MG 0.124 MG
Niacin 0.113 MG 0.749 MG
Pantothenic acid 0.185 MG 0.38 MG
Vitamin B6 0.075 MG 0.088 MG
Folate 65 UG 61 UG

Minerals

calcium

White bean is an excellent source of calcium and it has 462% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

White bean is a great source of iron and it has 229% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and white bean has 3mg of iron.

potassium

White bean is an excellent source of potassium and it has 205% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than bean sprout per 100 grams.

White Beans Bean Sprouts
alpha linoleic acid 0.056 G 0.016 G
Total 0.056 G 0.016 G

omega 6s

Comparing omega-6 fatty acids, both white beans and bean sprouts contain significant amounts of linoleic acid.

White Beans Bean Sprouts
linoleic acid 0.067 G 0.042 G
Total 0.067 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: White Beans (Beans, white, mature seeds, canned) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

White 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 white beans contain more calories in 100 grams?
White bean is high in calories and bean sprout has 70% less calories than white bean - bean sprout has 30 calories in 100g and white bean has 114 calories.

Is bean sprouts or white beans better for protein?
White bean has 140% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and white bean has 7.3g of protein.

Does bean sprouts or white beans have more carbohydrates?
By weight, bean sprout has 70% fewer carbohydrates than white bean - bean sprout has 5.9g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does bean sprouts or white beans contain more calcium?
White bean is a rich source of calcium and it has 460% more calcium than bean sprout - bean sprout has 13mg of calcium in 100 grams and white bean has 73mg of calcium.

Does bean sprouts or white beans contain more potassium?
White bean is a rich source of potassium and it has 210% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and white bean has 454mg of potassium.