Alfalfa Sprouts vs. Cauliflower
Nutrition comparison of Alfalfa Sprouts and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and cauliflower:
- Alfalfa sprout has more riboflavin, however, cauliflower contains more Vitamin B6.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and cauliflower contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, alfalfa sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to cauliflower per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Cauliflower | |
|---|---|---|
| Protein | 53% | 26% |
| Carbohydrates | 29% | 66% |
| Fat | 18% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and cauliflower are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Alfalfa sprouts and cauliflower contain similar amounts of dietary fiber - alfalfa sprout has 1.9g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Alfalfa sprouts and cauliflower contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Alfalfa sprout has 108% more protein than cauliflower - alfalfa sprout has 4g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both alfalfa sprouts and cauliflower are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 488% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Alfalfa sprout has more Vitamin A than cauliflower - alfalfa sprout has 8ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Alfalfa sprouts and cauliflower contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Alfalfa sprouts and cauliflower contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more riboflavin, however, cauliflower contains more Vitamin B6. Both alfalfa sprouts and cauliflower contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Alfalfa Sprouts | Cauliflower | |
|---|---|---|
| Thiamin | 0.076 MG | 0.05 MG |
| Riboflavin | 0.126 MG | 0.06 MG |
| Niacin | 0.481 MG | 0.507 MG |
| Pantothenic acid | 0.563 MG | 0.667 MG |
| Vitamin B6 | 0.034 MG | 0.184 MG |
| Folate | 36 UG | 57 UG |
Minerals
calcium
Alfalfa sprout has 45% more calcium than cauliflower - alfalfa sprout has 32mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Alfalfa sprout has 129% more iron than cauliflower - alfalfa sprout has 0.96mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 278% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and cauliflower has 299mg 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, alfalfa sprout has more quercetin than cauliflower per 100 grams, however, cauliflower contains more kaempferol than alfalfa sprout per 100 grams.
| Alfalfa Sprouts | Cauliflower | |
|---|---|---|
| Quercetin | 1.7 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
| luteolin | ~ | 0.09 mg |
| kaempferol | ~ | 0.36 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,
| Alfalfa Sprouts | Cauliflower | |
|---|---|---|
| beta-carotene | 87 UG | ~ |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Alfalfa Sprouts | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.015 G |
| Total | 0.175 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than cauliflower per 100 grams.
| Alfalfa Sprouts | Cauliflower | |
|---|---|---|
| linoleic acid | 0.234 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.234 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower contain more calories in 100 grams?Alfalfa sprouts and cauliflower contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and cauliflower has 25 calories.
Is alfalfa sprouts or cauliflower better for protein?
Alfalfa sprout has 110% more protein than cauliflower - alfalfa sprout has 4g of protein per 100 grams and cauliflower has 1.9g of protein.
Does alfalfa sprouts or cauliflower have more carbohydrates?
By weight, both alfalfa sprouts and cauliflower are low in carbohydrates - alfalfa sprout has 2.1g of carbs for 100g and cauliflower has 5g of carbohydrates.