Black Beans vs. Bean Sprouts
Nutrition comparison of Black 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
black beans
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and bean sprouts:
- Bean sprout has 64% less carbohydrates than black bean.
- Bean sprout has 67% less calories than black bean.
- Bean sprout is a great source of Vitamin C.
- Black bean is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprout has 67% less calories than black bean - bean sprout has 30 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is lighter in protein, heavier in carbs and similar to bean sprouts for fat. Black beans has a macronutrient ratio of 26:71:3 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Bean Sprouts | |
|---|---|---|
| Protein | 26% | 33% |
| Carbohydrates | 71% | 63% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has 64% less carbohydrates than black bean - bean sprout has 5.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 283% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Bean sprouts and black beans contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 98% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both bean sprouts and black beans are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has 389% more Vitamin C than black bean - bean sprout has 13.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Bean sprouts and black beans contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Bean sprouts and black beans contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Bean sprout has 13 times more Vitamin K than black bean - bean sprout has 33ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Both black beans and bean sprouts contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Black Beans | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.14 MG | 0.084 MG |
| Riboflavin | 0.12 MG | 0.124 MG |
| Niacin | 0.62 MG | 0.749 MG |
| Pantothenic acid | 0.184 MG | 0.38 MG |
| Vitamin B6 | 0.055 MG | 0.088 MG |
| Folate | 61 UG | 61 UG |
Minerals
calcium
Black bean has 169% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 109% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 107% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Black Beans | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.016 G |
| Total | 0.057 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, both black beans and bean sprouts contain significant amounts of linoleic acid.
| Black Beans | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.068 G | 0.042 G |
| Total | 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Black Beans 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 bean sprouts or black beans contain more calories in 100 grams?Bean sprout has 70% less calories than black bean - bean sprout has 30 calories in 100g and black bean has 91 calories.
Is bean sprouts or black beans better for protein?
Black bean has 100% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and black bean has 6g of protein.
Does bean sprouts or black beans have more carbohydrates?
By weight, bean sprout has 60% fewer carbohydrates than black bean - bean sprout has 5.9g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does bean sprouts or black beans contain more potassium?
Black bean is a rich source of potassium and it has 110% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and black bean has 308mg of potassium.