Almonds vs. Alfalfa Sprouts

Nutrition comparison of Almonds and Alfalfa Sprouts


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

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

For a quick recap of significant nutrients and differences in almonds and alfalfa sprouts:

  • Alfalfa sprout has 20.7 times less sugar than almond.
  • Alfalfa sprout has 9.2 times less carbohydrates than almond.
  • Alfalfa sprout has signficantly less saturated fat than almond.
  • Almond has more thiamin, riboflavin, niacin and Vitamin B6.
  • Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of almonds and alfalfa 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: Almonds (Nuts, almonds) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Alfalfa Sprouts src

Calories and Carbs

calories

Almond is high in calories and alfalfa sprout has 96% less calories than almond - alfalfa sprout has 23 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, almonds is much lighter in protein, lighter in carbs and much heavier in fat compared to alfalfa sprouts per calorie. Almonds has a macronutrient ratio of 14:14:73 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Alfalfa Sprouts
Protein 14% 53%
Carbohydrates 14% 29%
Fat 73% 18%
Alcohol ~ ~

carbohydrates

Alfalfa sprout has 9.2 times less carbohydrates than almond - alfalfa sprout has 2.1g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Almond is an excellent source of dietary fiber and it has 558% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Alfalfa sprout has 20.7 times less sugar than almond - alfalfa sprout has 0.2g of sugar per 100 grams and almond has 4.4g of sugar.

Protein

protein

Almond is an excellent source of protein and it has 430% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Alfalfa sprout has signficantly less saturated fat than almond - alfalfa sprout has 0.07g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and alfalfa sprouts are low in trans fat - almond has 0.02g of trans fat per 100 grams and alfalfa sprout does not contain significant amounts.

Vitamins

Vitamin C

Alfalfa sprout has more Vitamin C than almond - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Alfalfa sprout has more Vitamin A than almond - alfalfa sprout has 8ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 1280 times more Vitamin E than alfalfa sprout - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.

Vitamin K

Alfalfa sprout has more Vitamin K than almond - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Almond has more thiamin, riboflavin, niacin and Vitamin B6. Both almonds and alfalfa sprouts contain significant amounts of pantothenic acid and folate.

Almonds Alfalfa Sprouts
Thiamin 0.205 MG 0.076 MG
Riboflavin 1.138 MG 0.126 MG
Niacin 3.618 MG 0.481 MG
Pantothenic acid 0.471 MG 0.563 MG
Vitamin B6 0.137 MG 0.034 MG
Folate 44 UG 36 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 741% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Almond is an excellent source of iron and it has 286% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Almond is an excellent source of potassium and it has 828% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and almond has 733mg 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, almond has more isorhamnetin and kaempferol than alfalfa sprout per 100 grams, however, alfalfa sprout contains more quercetin than almond per 100 grams.

Almonds Alfalfa Sprouts
isorhamnetin 2.64 mg ~
kaempferol 0.39 mg ~
Quercetin 0.36 mg 1.7 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,

Almonds Alfalfa Sprouts
beta-carotene 1 UG 87 UG
lutein + zeaxanthin 1 UG ~
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

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

Almonds Alfalfa Sprouts
alpha linoleic acid 0.003 G 0.175 G
Total 0.003 G 0.175 G

omega 6s

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

Almonds Alfalfa Sprouts
other omega 6 0.002 G ~
linoleic acid 12.324 G 0.234 G
Total 12.326 G 0.234 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: Almonds (Nuts, almonds) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .

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FAQ

Does alfalfa sprouts or almonds contain more calories in 100 grams?
Almond is high in calories and alfalfa sprout has 100% less calories than almond - alfalfa sprout has 23 calories in 100g and almond has 579 calories.

Is alfalfa sprouts or almonds better for protein?
Almond is a fantastic source of protein and it has 430% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and almond has 21.2g of protein.

Does alfalfa sprouts or almonds contain more calcium?
Almond is a rich source of calcium and it has 740% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and almond has 269mg of calcium.

Does alfalfa sprouts or almonds contain more iron?
Almond is an abundant source of iron and it has 290% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron in 100 grams and almond has 3.7mg of iron.

Does alfalfa sprouts or almonds contain more potassium?
Almond is a rich source of potassium and it has 830% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and almond has 733mg of potassium.