A young shoot from the seeds of vegetables or beans, sprouts come from diverse sources, including broccoli, barley, beets, celery, alfalfa and wheat. The amount of vitamins they contain varies depending on the type. For example, only a few sprouts, such as alfalfa and mung beans, contain vitamin K and kidney bean sprouts have double the vitamin C. No matter what sprout you prefer, you're sure to benefit from the great nutrition they provide.
Vitamin C
Count on sprouts to provide the essential antioxidant vitamin C. One serving of mung bean, soybean and lentil sprouts provides 13 to 16 mg, according to the USDA Nutrient Database. The serving sizes used by the USDA are one cup for mung bean and lentil sprouts, and a half-cup for soybean sprouts. In these portions, you'll receive 6 to 8 percent of the recommended daily value of vitamin C, based on a 2,000-calorie-a-day diet.
Folate
While all sprouts have folate, you'll find a wide difference. For example, mung bean sprouts have 61 micrograms of folate, lentil sprouts have 100 and soybean sprouts have 172, notes the USDA. These values represent 4, 7 and 12 percent of the recommended daily value. Folate is required for the synthesis of red blood cells and DNA, which controls growth, according to MedlinePlus.com. It also works with other B vitamins to reduce the risk of cardiovascular disease.
Thiamin
Mung bean sprouts have 0.08 mg of thiamin, lentil sprouts have 0.228 mg and soybean sprouts have 0.11 mg. In their respective serving sizes, those values equal 2 to 4 percent of the recommended daily value of thiamin. The body needs thiamin to produce energy and for proper functioning of the heart and nerves, notes MedlinePlus.com.
Riboflavin, Niacin and Vitamin B-6
If you eat one cup of lentil or mung bean sprouts, or a half-cup of soybean sprouts, you'll gain 2 to 8 percent of the recommended daily values of riboflavin, niacin and vitamin B6. Soybean sprouts provide 2 to 3 percent of all three vitamins. Lentils have 4 percent of the daily value of niacin and 6 to 7 percent of riboflavin and vitamin B-6. Mung bean sprouts contain 8 percent of the daily value for riboflavin and 4 to 5 percent of niacin and vitamin B-6, according to the USDA. Riboflavin and niacin are vital for the metabolism of carbohydrates, fats and proteins. Riboflavin is needed for growth and the production of red blood cells, while niacin ensures healthy nerves and skin, according to MedlinePlus.com.
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