Alfalfa Sprouts vs. Bok Choy
Nutrition comparison of Alfalfa Sprouts and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and bok choy:
- Alfalfa sprout has more pantothenic acid, however, bok choy contains more Vitamin B6.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and bok choy contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, alfalfa sprouts is heavier in protein, much lighter in carbs and heavier in fat compared to bok choy per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Bok Choy | |
|---|---|---|
| Protein | 53% | 39% |
| Carbohydrates | 29% | 53% |
| Fat | 18% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and bok choy are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Alfalfa sprout has 90% more dietary fiber than bok choy - alfalfa sprout has 1.9g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Alfalfa sprouts and bok choy contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Alfalfa sprout has 166% more protein than bok choy - alfalfa sprout has 4g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both alfalfa sprouts and bok choy are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 449% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 26 times more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Alfalfa sprouts and bok choy contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Alfalfa sprouts and bok choy contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more pantothenic acid, however, bok choy contains more Vitamin B6. Both alfalfa sprouts and bok choy contain significant amounts of thiamin, riboflavin, niacin and folate.
| Alfalfa Sprouts | Bok Choy | |
|---|---|---|
| Thiamin | 0.076 MG | 0.04 MG |
| Riboflavin | 0.126 MG | 0.07 MG |
| Niacin | 0.481 MG | 0.5 MG |
| Pantothenic acid | 0.563 MG | 0.088 MG |
| Vitamin B6 | 0.034 MG | 0.194 MG |
| Folate | 36 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 228% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Alfalfa sprouts and bok choy contain similar amounts of iron - alfalfa sprout has 0.96mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Bok choy is a great source of potassium and it has 219% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and bok choy has 252mg 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, both alfalfa sprouts and bok choy contain significant amounts of quercetin.
| Alfalfa Sprouts | Bok Choy | |
|---|---|---|
| Quercetin | 1.7 mg | 2.06 mg |
| apigenin | ~ | 0.24 mg |
| luteolin | ~ | 0.09 mg |
| kaempferol | ~ | 4.33 mg |
| myricetin | ~ | 0.03 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, both alfalfa sprouts and bok choy contain small amounts of alpha-carotene.
| Alfalfa Sprouts | Bok Choy | |
|---|---|---|
| beta-carotene | 87 UG | 2681 UG |
| alpha-carotene | 6 UG | 1 UG |
| lutein + zeaxanthin | ~ | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than bok choy per 100 grams.
| Alfalfa Sprouts | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.055 G |
| Total | 0.175 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than bok choy per 100 grams.
| Alfalfa Sprouts | Bok Choy | |
|---|---|---|
| linoleic acid | 0.234 G | 0.042 G |
| Total | 0.234 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: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Alfalfa Sprouts g
()
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Daily Values (%) |
Bok Choy g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does alfalfa sprouts or bok choy contain more calories in 100 grams?Alfalfa sprouts and bok choy contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and bok choy has 13 calories.
Is alfalfa sprouts or bok choy better for protein?
Alfalfa sprout has 170% more protein than bok choy - alfalfa sprout has 4g of protein per 100 grams and bok choy has 1.5g of protein.
Does alfalfa sprouts or bok choy have more carbohydrates?
By weight, both alfalfa sprouts and bok choy are low in carbohydrates - alfalfa sprout has 2.1g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does alfalfa sprouts or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 230% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and bok choy has 105mg of calcium.