Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and alfalfa sprouts:
Brown rice is high in calories and alfalfa sprout has 81% less calories than brown rice - alfalfa sprout has 23 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for alfalfa sprouts, 52:27:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Brown Rice | Alfalfa Sprouts | |
---|---|---|
Protein | 9% | 52% |
Carbohydrates | 84% | 27% |
Fat | 7% | 21% |
Alcohol | ~ | ~ |
Alfalfa sprout has signficantly less carbohydrates than brown rice - alfalfa sprout has 2.1g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
Alfalfa sprouts and brown rice contain similar amounts of dietary fiber - alfalfa sprout has 1.9g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
Alfalfa sprouts and brown rice contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and brown rice has 0.24g of sugar.
Alfalfa sprouts and brown rice contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and brown rice has 2.7g of protein.
Both alfalfa sprouts and brown rice are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Alfalfa sprout has more Vitamin C than brown rice - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Alfalfa sprout has more Vitamin A than brown rice - alfalfa sprout has 8ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Alfalfa sprouts and brown rice contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Alfalfa sprout has 151 times more Vitamin K than brown rice - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
Brown rice has more thiamin, niacin and Vitamin B6, however, alfalfa sprout contains more folate. Both brown rice and alfalfa sprouts contain significant amounts of riboflavin and pantothenic acid.
Brown Rice | Alfalfa Sprouts | |
---|---|---|
Thiamin | 0.178 MG | 0.076 MG |
Riboflavin | 0.069 MG | 0.126 MG |
Niacin | 2.561 MG | 0.481 MG |
Pantothenic acid | 0.38 MG | 0.563 MG |
Vitamin B6 | 0.123 MG | 0.034 MG |
Folate | 9 UG | 36 UG |
Alfalfa sprout has signficantly more calcium than brown rice - alfalfa sprout has 32mg of calcium per 100 grams and brown rice has 3mg of calcium.
Alfalfa sprouts and brown rice contain similar amounts of iron - alfalfa sprout has 0.96mg of iron per 100 grams and brown rice has 0.56mg of iron.
Alfalfa sprouts and brown rice contain similar amounts of potassium - alfalfa sprout has 79mg of potassium per 100 grams and brown rice has 86mg of potassium.
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than brown rice per 100 grams.
Brown Rice | Alfalfa Sprouts | |
---|---|---|
alpha linoleic acid | 0.011 G | 0.175 G |
Total | 0.011 G | 0.175 G |
Comparing omega-6 fatty acids, both brown rice and alfalfa sprouts contain significant amounts of linoleic acid.
Brown Rice | Alfalfa Sprouts | |
---|---|---|
other omega 6 | 0.004 G | ~ |
linoleic acid | 0.355 G | 0.234 G |
Total | 0.359 G | 0.234 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Brown Rice or Alfalfa Sprouts .
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Cooked Brown Rice 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 % |
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5% | iodine | 5% |
|
UG % | |
MG % |
|
5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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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 | |||