Beef vs. Bean Sprouts
Nutrition comparison of Cooked Beef 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
beef
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and bean sprouts:
- Bean sprout has signficantly more dietary fiber than beef.
- Bean sprout is a great source of Vitamin C.
- Beef has more niacin, Vitamin B6 and Vitamin B12, however, bean sprout contains more folate.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and bean sprout has 89% less calories than beef - beef has 277 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to bean sprouts per calorie. Beef has a macronutrient ratio of 38:0:62 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Bean Sprouts | |
|---|---|---|
| Protein | 38% | 33% |
| Carbohydrates | ~ | 63% |
| Fat | 62% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than bean sprout - bean sprout has 5.9g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Bean sprout has signficantly more dietary fiber than beef - bean sprout has 1.8g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than bean sprout - bean sprout has 4.1g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 735% more protein than bean sprout - beef has 25.4g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Beef is high in saturated fat and bean sprout has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
trans fat
Bean sprout has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and bean sprout does not contain significant amounts.
cholesterol
Bean sprout has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and bean sprout does not contain significant amounts.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than beef - bean sprout has 13.2mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and bean sprouts contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin D
Beef and bean sprouts contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and bean sprout does not contain significant amounts.
Vitamin E
Beef and bean sprouts contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Bean sprout has 1000% more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Beef has more niacin, Vitamin B6 and Vitamin B12, however, bean sprout contains more folate. Both beef and bean sprouts contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Beef | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.051 MG | 0.084 MG |
| Riboflavin | 0.176 MG | 0.124 MG |
| Niacin | 4.537 MG | 0.749 MG |
| Pantothenic acid | 0.658 MG | 0.38 MG |
| Vitamin B6 | 0.336 MG | 0.088 MG |
| Folate | 11 UG | 61 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 169% more calcium than bean sprout - beef has 35mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Beef is a great source of iron and it has 147% more iron than bean sprout - beef has 2.3mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Beef is a great source of potassium and it has 85% more potassium than bean sprout - beef has 275mg of potassium per 100 grams and bean sprout has 149mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Beef | 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, beef has more linoleic acid than bean sprout per 100 grams.
| Beef | Bean Sprouts | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.042 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Cooked Beef 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 beef or bean sprouts contain more calories in 100 grams?Beef is high in calories and bean sprout has 90% less calories than beef - beef has 277 calories in 100g and bean sprout has 30 calories.
Is beef or bean sprouts better for protein?
Beef is a fantastic source of protein and it has 740% more protein than bean sprout - beef has 25.4g of protein per 100 grams and bean sprout has 3g of protein.
Does bean sprouts or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than bean sprout - bean sprout has 5.9g of carbs for 100g and beef has no carbs..