Chia Seeds vs. Alfalfa Sprouts
Nutrition comparison of Chia Seeds and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and alfalfa sprouts:
- Alfalfa sprout has 47.2 times less saturated fat than chia seed.
- Chia seed has more thiamin and niacin, however, alfalfa sprout contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and alfalfa sprout has 95% less calories than chia seed - alfalfa sprout has 23 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is much lighter in protein, heavier in carbs and much heavier in fat compared to alfalfa sprouts per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Alfalfa Sprouts | |
|---|---|---|
| Protein | 13% | 53% |
| Carbohydrates | 33% | 29% |
| Fat | 54% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and alfalfa sprout has 95% less carbohydrates than chia seed - alfalfa sprout has 2.1g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 17 times more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Alfalfa sprouts and chia seeds contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 315% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Alfalfa sprout has 47.2 times less saturated fat than chia seed - alfalfa sprout has 0.07g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and alfalfa sprouts are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and alfalfa sprout does not contain significant amounts.
Vitamins
Vitamin C
Alfalfa sprout has 413% more Vitamin C than chia seed - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Alfalfa sprout has more Vitamin A than chia seed - alfalfa sprout has 8ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Alfalfa sprouts and chia seeds contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Alfalfa sprout has more Vitamin K than chia seed - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin and niacin, however, alfalfa sprout contains more pantothenic acid and Vitamin B6. Both chia seeds and alfalfa sprouts contain significant amounts of riboflavin and folate.
| Chia Seeds | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.62 MG | 0.076 MG |
| Riboflavin | 0.17 MG | 0.126 MG |
| Niacin | 8.83 MG | 0.481 MG |
| Pantothenic acid | ~ | 0.563 MG |
| Vitamin B6 | ~ | 0.034 MG |
| Folate | 49 UG | 36 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 18 times more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 704% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 415% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than alfalfa sprout per 100 grams.
| Chia Seeds | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.175 G |
| Total | 17.83 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than alfalfa sprout per 100 grams.
| Chia Seeds | Alfalfa Sprouts | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.234 G |
| Total | 5.928 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: Chia Seeds (Seeds, chia seeds, dried) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Alfalfa Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 chia seeds contain more calories in 100 grams?Chia seed is high in calories and alfalfa sprout has 100% less calories than chia seed - alfalfa sprout has 23 calories in 100g and chia seed has 486 calories.
Is alfalfa sprouts or chia seeds better for protein?
Chia seed is a fantastic source of protein and it has 320% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and chia seed has 16.5g of protein.
Does alfalfa sprouts or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and alfalfa sprout has 100% fewer carbohydrates than chia seed - alfalfa sprout has 2.1g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does alfalfa sprouts or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 18 times more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does alfalfa sprouts or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 700% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does alfalfa sprouts or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 420% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and chia seed has 407mg of potassium.