Wild Rice vs. Bean Sprouts

Nutrition comparison of Cooked Wild Rice and Bean Sprouts

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

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

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

  • Bean sprout has 72% less carbohydrates than wild rice.
  • Bean sprout has more pantothenic acid and folate.
  • Bean sprout is a great source of Vitamin C.
Detailed nutritional comparison of wild rice and bean sprouts 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: Wild Rice (Wild rice, cooked) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.

Image of Wild Rice src
Image of Bean Sprouts src

Calories and Carbs

calories

Wild rice is high in calories and bean sprout has 70% less calories than wild rice - wild rice has 101 calories per 100 grams and bean sprout has 30 calories.

For macronutrient ratios, wild rice is lighter in protein, heavier in carbs and similar to bean sprouts for fat. Wild rice has a macronutrient ratio of 15:82:3 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wild Rice Bean Sprouts
Protein 15% 33%
Carbohydrates 82% 63%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Bean sprout has 72% less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.

dietary fiber

Wild rice and bean sprouts contain similar amounts of dietary fiber - wild rice has 1.8g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.

sugar

Wild rice and bean sprouts contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and bean sprout has 4.1g of sugar.

Protein

protein

Wild rice and bean sprouts contain similar amounts of protein - wild rice has 4g of protein per 100 grams and bean sprout has 3g of protein.

Fat

saturated fat

Both wild rice and bean sprouts are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.

Vitamins

Vitamin C

Bean sprout is a great source of Vitamin C and it has more Vitamin C than wild rice - bean sprout has 13.2mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.

Vitamin A

Bean sprouts and wild rice contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.

Vitamin E

Wild rice and bean sprouts contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.

Vitamin K

Bean sprout has 65 times more Vitamin K than wild rice - wild rice has 0.5ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.

The B Vitamins

Bean sprout has more pantothenic acid and folate. Both wild rice and bean sprouts contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Wild Rice Bean Sprouts
Thiamin 0.052 MG 0.084 MG
Riboflavin 0.087 MG 0.124 MG
Niacin 1.287 MG 0.749 MG
Pantothenic acid 0.154 MG 0.38 MG
Vitamin B6 0.135 MG 0.088 MG
Folate 26 UG 61 UG

Minerals

calcium

Bean sprout has 333% more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and bean sprout has 13mg of calcium.

iron

Wild rice and bean sprouts contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and bean sprout has 0.91mg of iron.

potassium

Bean sprout has 48% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and bean sprout has 149mg 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, both wild rice and bean sprouts contain small amounts of beta-carotene.

Wild Rice Bean Sprouts
beta-carotene 2 UG 6 UG
lutein + zeaxanthin 64 UG ~
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

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

Wild Rice Bean Sprouts
alpha linoleic acid 0.095 G 0.016 G
Total 0.095 G 0.016 G

omega 6s

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

Wild Rice Bean Sprouts
linoleic acid 0.119 G 0.042 G
Total 0.119 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: Wild Rice (Wild rice, cooked) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

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FAQ

Does wild rice or bean sprouts contain more calories in 100 grams?
Wild rice is high in calories and bean sprout has 70% less calories than wild rice - wild rice has 101 calories in 100g and bean sprout has 30 calories.

Is wild rice or bean sprouts better for protein?
Wild rice and bean sprouts contain similar amounts of protein - wild rice has 4g of protein per 100 grams and bean sprout has 3g of protein.

Does wild rice or bean sprouts have more carbohydrates?
By weight, bean sprout has 70% fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and bean sprout has 5.9g of carbohydrates.