Alfalfa Sprouts vs. Celery
Nutrition comparison of Alfalfa Sprouts and Celery
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
celery
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and celery:
- Alfalfa sprout has more thiamin, riboflavin and pantothenic acid.
- Celery is a great source of potassium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and celery contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, alfalfa sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to celery per calorie. Alfalfa sprouts has a macronutrient ratio of 52:27:21 and for celery, 17:72:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Celery | |
|---|---|---|
| Protein | 52% | 17% |
| Carbohydrates | 27% | 72% |
| Fat | 21% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and celery are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and celery has 3g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in celery comprise of 54% dietary fiber and 46% sugar.
dietary fiber
Alfalfa sprouts and celery contain similar amounts of dietary fiber - alfalfa sprout has 1.9g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Alfalfa sprouts and celery contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Alfalfa sprout has 478% more protein than celery - alfalfa sprout has 4g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both alfalfa sprouts and celery are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has 165% more Vitamin C than celery - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Alfalfa sprouts and celery contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Alfalfa sprouts and celery contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Alfalfa sprouts and celery contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more thiamin, riboflavin and pantothenic acid. Both alfalfa sprouts and celery contain significant amounts of niacin, Vitamin B6 and folate.
| Alfalfa Sprouts | Celery | |
|---|---|---|
| Thiamin | 0.076 MG | 0.021 MG |
| Riboflavin | 0.126 MG | 0.057 MG |
| Niacin | 0.481 MG | 0.32 MG |
| Pantothenic acid | 0.563 MG | 0.246 MG |
| Vitamin B6 | 0.034 MG | 0.074 MG |
| Folate | 36 UG | 36 UG |
Minerals
calcium
Alfalfa sprouts and celery contain similar amounts of calcium - alfalfa sprout has 32mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Alfalfa sprout has 380% more iron than celery - alfalfa sprout has 0.96mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Celery is a great source of potassium and it has 229% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and celery has 260mg 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 celery per 100 grams, however, celery contains more apigenin, luteolin and kaempferol than alfalfa sprout per 100 grams.
| Alfalfa Sprouts | Celery | |
|---|---|---|
| Quercetin | 1.7 mg | 0.39 mg |
| apigenin | ~ | 2.85 mg |
| luteolin | ~ | 1.05 mg |
| kaempferol | ~ | 0.22 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 | Celery | |
|---|---|---|
| beta-carotene | 87 UG | 270 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 283 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than celery per 100 grams.
| Alfalfa Sprouts | Celery | |
|---|---|---|
| linoleic acid | 0.234 G | 0.079 G |
| Total | 0.234 G | 0.079 G |
Customize your serving size
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 Alfalfa Sprouts or Celery .
Note: The specific food items compared are: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Celery (Celery, raw) .
Alfalfa Sprouts g
()
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Daily Values (%) |
Celery g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| 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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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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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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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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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 celery contain more calories in 100 grams?Alfalfa sprouts and celery contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and celery has 14 calories.
Is alfalfa sprouts or celery better for protein?
Alfalfa sprout has 480% more protein than celery - alfalfa sprout has 4g of protein per 100 grams and celery has 0.69g of protein.
Does alfalfa sprouts or celery have more carbohydrates?
By weight, both alfalfa sprouts and celery are low in carbohydrates - alfalfa sprout has 2.1g of carbs for 100g and celery has 3g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in celery comprise of 50% dietary fiber and 50% sugar.