Bean Sprouts vs. Carrots
Nutrition comparison of Bean Sprouts and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and carrots:
- Bean sprout has more riboflavin and folate.
- Bean sprout is a great source of Vitamin C.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprouts and carrots contain similar amounts of calories - bean sprout has 30 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, bean sprouts is much heavier in protein, much lighter in carbs and similar to carrots for fat. Bean sprouts has a macronutrient ratio of 33:63:5 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Carrots | |
|---|---|---|
| Protein | 33% | 9% |
| Carbohydrates | 63% | 87% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and carrots contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Carrot is a great source of dietary fiber and it has 56% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Bean sprouts and carrots contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Bean sprout has 227% more protein than carrot - bean sprout has 3g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both bean sprouts and carrots are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has 124% more Vitamin C than carrot - bean sprout has 13.2mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 834 times more Vitamin A than bean sprout - bean sprout has 1ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Bean sprouts and carrots contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Bean sprouts and carrots contain similar amounts of Vitamin K - bean sprout has 33ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Bean sprout has more riboflavin and folate. Both bean sprouts and carrots contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Bean Sprouts | Carrots | |
|---|---|---|
| Thiamin | 0.084 MG | 0.066 MG |
| Riboflavin | 0.124 MG | 0.058 MG |
| Niacin | 0.749 MG | 0.983 MG |
| Pantothenic acid | 0.38 MG | 0.273 MG |
| Vitamin B6 | 0.088 MG | 0.138 MG |
| Folate | 61 UG | 19 UG |
Minerals
calcium
Carrot has 154% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Bean sprout has 203% more iron than carrot - bean sprout has 0.91mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Carrot is an excellent source of potassium and it has 115% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and carrot has 320mg 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 bean sprouts and carrots contain significant amounts of kaempferol and quercetin.
| Bean Sprouts | Carrots | |
|---|---|---|
| kaempferol | 0.33 mg | 0.24 mg |
| Quercetin | 0.15 mg | 0.21 mg |
| luteolin | ~ | 0.11 mg |
| myricetin | ~ | 0.04 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,
| Bean Sprouts | Carrots | |
|---|---|---|
| beta-carotene | 6 UG | 8285 UG |
| alpha-carotene | 6 UG | 3477 UG |
| lycopene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 256 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bean sprout has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Bean Sprouts | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.002 G |
| Total | 0.016 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than bean sprout per 100 grams.
| Bean Sprouts | Carrots | |
|---|---|---|
| linoleic acid | 0.042 G | 0.1 G |
| Total | 0.042 G | 0.1 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: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Carrots (Carrots, raw) .
Bean Sprouts g
()
|
Daily Values (%) |
Carrots 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 % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 carrots contain more calories in 100 grams?Bean sprouts and carrots contain similar amounts of calories - bean sprout has 30 calories in 100g and carrot has 41 calories.
Is bean sprouts or carrots better for protein?
Bean sprout has 230% more protein than carrot - bean sprout has 3g of protein per 100 grams and carrot has 0.93g of protein.
Does bean sprouts or carrots have more carbohydrates?
By weight, bean sprouts and carrots contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does bean sprouts or carrots contain more potassium?
Carrot is a rich source of potassium and it has 120% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and carrot has 320mg of potassium.