Bean Sprouts vs. Peas

Nutrition comparison of Bean Sprouts and Peas

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of bean sprouts versus peas (100g each) below using 2020 USDA and NIH data[1].

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

  • Both bean sprouts and peas are high in Vitamin C.
  • Bean sprout has 59% less carbohydrates than pea.
  • Bean sprout has 63% less calories than pea.
  • Pea has more thiamin and niacin, however, bean sprout contains more pantothenic acid.
  • Pea is a great source of potassium.
  • Pea is an excellent source of dietary fiber.
Detailed nutritional comparison of bean sprouts and peas 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: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.

Image of Bean Sprouts src
Image of Peas src
Here's an infographic summarizing the nutritional differences between bean sprouts and peas. marks particularly rich nutrients.

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nutrition comparison of bean sprouts vs. peas

Calories and Carbs

calories

Bean sprout has 63% less calories than pea - bean sprout has 30 calories per 100 grams and pea has 81 calories.

For macronutrient ratios, bean sprouts is heavier in protein, lighter in carbs and similar to peas for fat. Bean sprouts has a macronutrient ratio of 33:63:5 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bean Sprouts Peas
Protein 33% 26%
Carbohydrates 63% 69%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Bean sprout has 59% less carbohydrates than pea - bean sprout has 5.9g of total carbs per 100 grams and pea has 14.5g of carbohydrates.

dietary fiber

Pea is an excellent source of dietary fiber and it has 217% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

sugar

Bean sprouts and peas contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and pea has 5.7g of sugar.

Protein

protein

Pea has 78% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and pea has 5.4g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both bean sprouts and peas are high in Vitamin C. Pea has 203% more Vitamin C than bean sprout - bean sprout has 13.2mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.

Vitamin A

Pea has 37 times more Vitamin A than bean sprout - bean sprout has 1ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.

Vitamin E

Bean sprouts and peas contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.

Vitamin K

Bean sprouts and peas contain similar amounts of Vitamin K - bean sprout has 33ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.

The B Vitamins

Pea has more thiamin and niacin, however, bean sprout contains more pantothenic acid. Both bean sprouts and peas contain significant amounts of riboflavin, Vitamin B6 and folate.

Bean Sprouts Peas
Thiamin 0.084 MG 0.266 MG
Riboflavin 0.124 MG 0.132 MG
Niacin 0.749 MG 2.09 MG
Pantothenic acid 0.38 MG 0.104 MG
Vitamin B6 0.088 MG 0.169 MG
Folate 61 UG 65 UG

Minerals

calcium

Pea has 92% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and pea has 25mg of calcium.

iron

Pea has 62% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and pea has 1.5mg of iron.

potassium

Pea is a great source of potassium and it has 64% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and pea has 244mg of potassium.

Antioxidants and Phytonutrients

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 Peas
beta-carotene 6 UG 449 UG
alpha-carotene 6 UG 21 UG
lutein + zeaxanthin ~ 2477 UG

Omega-3 and Omega-6

omega 3s

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

Bean Sprouts Peas
alpha linoleic acid 0.016 G 0.035 G
Total 0.016 G 0.035 G

omega 6s

Comparing omega-6 fatty acids, pea has more linoleic acid than bean sprout per 100 grams.

Bean Sprouts Peas
linoleic acid 0.042 G 0.152 G
Total 0.042 G 0.152 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 Peas (Peas, green, raw) .

Bean Sprouts 104g

( cup )
Daily Values (%)

Peas 145g

( cup )
31KCAL 2%
calories 277%
117KCAL 6%
6.2G 3%
carbohydrates 239%
21G 8%
1.9G 8%
dietary fiber 337%
8.3G 33%
4.3G sugar 91% 8.2G
0.19G 0.3%
total fat 205%
0.58G 1%
0.05G 0.3%
saturated fat 100%
0.1G 1%
0.02G monounsaturated fat 149% 0.05G
0.06G polyunsaturated fat 349% 0.27G
6.2MG 0.4%
sodium 18%
7.3MG 1%
Vitamins and Minerals
1UG 0.1%
Vitamin A >999%
55UG 8%
14MG 18%
Vitamin C 314%
58MG 77%
14MG 1%
calcium 157%
36MG 4%
0.95MG 5%
iron 121%
2.1MG 12%
22MG 7%
magnesium 118%
48MG 15%
155MG 7%
potassium 128%
354MG 15%
0.09MG 8%
thiamin (Vit B1) 333%
0.39MG 35%
0.13MG 12%
riboflavin (Vit B2) 46%
0.19MG 17%
0.78MG 6%
niacin (Vit B3) 285%
3MG 22%
0.09MG 7%
Vitamin B6 178%
0.25MG 19%
0.4MG 8%
167% pantothenic acid (Vit B5)
0.15MG 3%
63UG 16%
folate (Vit B9) 49%
94UG 24%
0.1MG 1%
Vitamin E 90%
0.19MG 1%
34UG 38%
Vitamin K 6%
36UG 40%
3.2G 6%
protein 147%
7.9G 16%
15MG 4%
choline 173%
41MG 10%
0.17MG 14%
copper 53%
0.26MG 21%
0.2MG 11%
manganese 195%
0.59MG 33%
56MG 8%
phosphorus 180%
157MG 22%
0.62UG 1%
selenium 319%
2.6UG 5%
0.43MG 5%
zinc 319%
1.8MG 23%
94G Water 21% 114G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does bean sprouts or peas contain more calories in 100 grams?
Bean sprout has 60% less calories than pea - bean sprout has 30 calories in 100g and pea has 81 calories.

Is bean sprouts or peas better for protein?
Pea has 80% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and pea has 5.4g of protein.

Does bean sprouts or peas have more carbohydrates?
By weight, bean sprout has 60% fewer carbohydrates than pea - bean sprout has 5.9g of carbs for 100g and pea has 14.5g of carbohydrates.