Bean Sprouts vs. Spinach
Nutrition comparison of Bean Sprouts and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and spinach:
- Both spinach and bean sprouts are high in Vitamin C.
- Bean sprout has more pantothenic acid, however, spinach contains more Vitamin B6 and folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and bean sprouts contain similar amounts of calories - spinach has 23 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, bean sprouts is lighter in protein, heavier in carbs and lighter in fat compared to spinach per calorie. Bean sprouts has a macronutrient ratio of 33:63:5 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Spinach | |
|---|---|---|
| Protein | 33% | 40% |
| Carbohydrates | 63% | 49% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and bean sprouts contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 22% more dietary fiber than bean sprout - spinach has 2.2g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Spinach and bean sprouts contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Spinach and bean sprouts contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both spinach and bean sprouts are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
Vitamins
Vitamin C
Both spinach and bean sprouts are high in Vitamin C. Spinach has 113% more Vitamin C than bean sprout - spinach has 28.1mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 468 times more Vitamin A than bean sprout - spinach has 469ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin E
Spinach has 19 times more Vitamin E than bean sprout - spinach has 2mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 13 times more Vitamin K than bean sprout - spinach has 482.9ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Bean sprout has more pantothenic acid, however, spinach contains more Vitamin B6 and folate. Both bean sprouts and spinach contain significant amounts of thiamin, riboflavin and niacin.
| Bean Sprouts | Spinach | |
|---|---|---|
| Thiamin | 0.084 MG | 0.078 MG |
| Riboflavin | 0.124 MG | 0.189 MG |
| Niacin | 0.749 MG | 0.724 MG |
| Pantothenic acid | 0.38 MG | 0.065 MG |
| Vitamin B6 | 0.088 MG | 0.195 MG |
| Folate | 61 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 662% more calcium than bean sprout - spinach has 99mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Spinach is a great source of iron and it has 198% more iron than bean sprout - spinach has 2.7mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Spinach is an excellent source of potassium and it has 274% more potassium than bean sprout - spinach has 558mg of potassium per 100 grams and bean sprout has 149mg 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,
| Bean Sprouts | Spinach | |
|---|---|---|
| kaempferol | 0.33 mg | 6.38 mg |
| Quercetin | 0.15 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| myricetin | ~ | 0.35 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 | Spinach | |
|---|---|---|
| beta-carotene | 6 UG | 5626 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Bean Sprouts | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.138 G |
| Total | 0.016 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both bean sprouts and spinach contain small amounts of linoleic acid.
| Bean Sprouts | Spinach | |
|---|---|---|
| linoleic acid | 0.042 G | 0.026 G |
| Total | 0.042 G | 0.026 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 Spinach (Spinach, raw) .
Bean Sprouts g
()
|
Daily Values (%) |
Spinach 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 spinach or bean sprouts contain more calories in 100 grams?Spinach and bean sprouts contain similar amounts of calories - spinach has 23 calories in 100g and bean sprout has 30 calories.
Is spinach or bean sprouts better for protein?
Spinach and bean sprouts contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and bean sprout has 3g of protein.
Does spinach or bean sprouts have more carbohydrates?
By weight, spinach and bean sprouts contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and bean sprout has 5.9g of carbohydrates.
Does spinach or bean sprouts contain more calcium?
Spinach is a rich source of calcium and it has 660% more calcium than bean sprout - spinach has 99mg of calcium in 100 grams and bean sprout has 13mg of calcium.
Does spinach or bean sprouts contain more potassium?
Spinach is a rich source of potassium and it has 270% more potassium than bean sprout - spinach has 558mg of potassium in 100 grams and bean sprout has 149mg of potassium.