White Rice VS Bean Sprout
A detailed nutritional comparison
White Rice
Bean Sprout
🎯 Quick Verdict
Bean sprouts are nutritionally superior to white rice due to higher protein, fiber, and lower calorie content. While white rice offers energy from carbohydrates, bean sprouts provide additional vitamins and minerals, making them a more nutrient-dense choice for balanced meals or weight-conscious diets.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 1 cup cooked | 31 per 1 cup raw | ✓ |
| Protein | 2.7g | 3g | ✓ |
| Carbs | 28g | 5.4g | ✓ |
| Fat | 0.3g | 0.2g | ✓ |
| Fiber | 0.4g | 1.9g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 0mg | 13.2mg | ✓ |
| Vitamin D | 0mcg | 0mcg | − |
| Calcium | 10mg | 14mg | ✓ |
| Iron | 0.2mg | 0.9mg | ✓ |
🏆 Category Winners
Protein
Bean sprouts have slightly more protein per serving than white rice.
Fiber
Bean sprouts have 4.75 times more fiber than white rice, supporting digestion.
Calories
Bean sprouts are significantly lower in calories, making them more diet-friendly.
Vitamins
Bean sprouts are richer in key vitamins like Vitamin C, Calcium, and Iron compared to white rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Bean sprouts are low in carbs (5.4g) while white rice is high in carbs (28g).
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based foods suitable for a vegan diet.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
White rice is not paleo-friendly while bean sprouts align with paleo principles.
Low Carb
Food 1: Not Compatible
Food 2: Compatible
White rice is high-carb (28g per serving), whereas bean sprouts are low-carb (5.4g per serving).
💪 Health Benefits Comparison
Food 1 Benefits
- Good source of energy from carbohydrates
- Mild in flavor, easy to digest
- Can be fortified with additional nutrients
Food 2 Benefits
- Rich in antioxidants, aiding in cellular health
- Supports digestion with high fiber content
- Contains Vitamin C, boosting immune health
- Low-calorie option beneficial for weight management
✅ The Bottom Line
Bean sprouts are the clear winner for nutrient density, offering higher protein, fiber, and vitamins at lower calorie counts. However, white rice remains a good option for quick energy and pairing with protein-rich dishes. Choose white rice for carb-loading or bland, easy-to-digest meals, but opt for bean sprouts if you're aiming for nutrient-dense, weight-conscious meals.
Choose Food 1 for: Energy boosting, carb-heavy diets, easy digestion
Choose Food 2 for: Weight management, nutrient density, immunity support
