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.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
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) .
Almonds g
()
|
Daily Values (%) |
Alfalfa Sprouts 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 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.