Blackberry vs. Bean Sprouts
Nutrition comparison of Blackberry and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and bean sprouts:
- Both bean sprouts and blackberry are high in Vitamin C.
- Bean sprout has more thiamin, riboflavin, Vitamin B6 and folate.
- Blackberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprouts and blackberry contain similar amounts of calories - bean sprout has 30 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is much lighter in protein, heavier in carbs and heavier in fat compared to bean sprouts per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Bean Sprouts | |
|---|---|---|
| Protein | 12% | 33% |
| Carbohydrates | 79% | 63% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and blackberry contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 194% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Bean sprouts and blackberry contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Bean sprout has 119% more protein than blackberry - bean sprout has 3g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both bean sprouts and blackberry are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both bean sprouts and blackberry are high in Vitamin C. Blackberry has 59% more Vitamin C than bean sprout - bean sprout has 13.2mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Bean sprouts and blackberry contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Bean sprouts and blackberry contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Bean sprouts and blackberry contain similar amounts of Vitamin K - bean sprout has 33ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Bean sprout has more thiamin, riboflavin, Vitamin B6 and folate. Both blackberry and bean sprouts contain significant amounts of niacin and pantothenic acid.
| Blackberry | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.02 MG | 0.084 MG |
| Riboflavin | 0.026 MG | 0.124 MG |
| Niacin | 0.646 MG | 0.749 MG |
| Pantothenic acid | 0.276 MG | 0.38 MG |
| Vitamin B6 | 0.03 MG | 0.088 MG |
| Folate | 25 UG | 61 UG |
Minerals
calcium
Blackberry has 123% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Bean sprouts and blackberry contain similar amounts of iron - bean sprout has 0.91mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Bean sprouts and blackberry contain similar amounts of potassium - bean sprout has 149mg of potassium per 100 grams and blackberry has 162mg 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 blackberry and bean sprouts contain significant amounts of kaempferol.
| Blackberry | Bean Sprouts | |
|---|---|---|
| kaempferol | 0.27 mg | 0.33 mg |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 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,
| Blackberry | Bean Sprouts | |
|---|---|---|
| beta-carotene | 128 UG | 6 UG |
| lutein + zeaxanthin | 118 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Blackberry | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.016 G |
| Total | 0.094 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than bean sprout per 100 grams.
| Blackberry | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.186 G | 0.042 G |
| Total | 0.186 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: Blackberry (Blackberries, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Blackberry g
()
|
Daily Values (%) |
Bean Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 blackberry contain more calories in 100 grams?Bean sprouts and blackberry contain similar amounts of calories - bean sprout has 30 calories in 100g and blackberry has 43 calories.
Is bean sprouts or blackberry better for protein?
Bean sprout has 120% more protein than blackberry - bean sprout has 3g of protein per 100 grams and blackberry has 1.4g of protein.
Does bean sprouts or blackberry have more carbohydrates?
By weight, bean sprouts and blackberry contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.