Egg Noodles vs. Alfalfa Sprouts
Nutrition comparison of Cooked Egg Noodles and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
egg noodles
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg noodles and alfalfa sprouts:
- Alfalfa sprout has more beta-carotene than egg noodle, however, egg noodle contains more lutein + zeaxanthin than alfalfa sprout.
- Alfalfa sprout has signficantly less carbohydrates than egg noodle.
- Egg noodle has more thiamin, niacin, folate and Vitamin B12, however, alfalfa sprout contains more pantothenic acid.
USDA sources for nutritional information: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg noodle is high in calories and alfalfa sprout has 83% less calories than egg noodle - alfalfa sprout has 23 calories per 100 grams and egg noodle has 138 calories.
For macronutrient ratios, egg noodles is much lighter in protein, much heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. Egg noodles has a macronutrient ratio of 13:73:14 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Noodles | Alfalfa Sprouts | |
|---|---|---|
| Protein | 13% | 53% |
| Carbohydrates | 73% | 29% |
| Fat | 14% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has signficantly less carbohydrates than egg noodle - alfalfa sprout has 2.1g of total carbs per 100 grams and egg noodle has 25.2g of carbohydrates.
dietary fiber
Alfalfa sprout has 58% more dietary fiber than egg noodle - alfalfa sprout has 1.9g of dietary fiber per 100 grams and egg noodle has 1.2g of dietary fiber.
sugar
Alfalfa sprouts and egg noodles contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and egg noodle has 0.4g of sugar.
Protein
protein
Alfalfa sprouts and egg noodles contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and egg noodle has 4.5g of protein.
Fat
saturated fat
Both alfalfa sprouts and egg noodles are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and egg noodle has 0.42g of saturated fat.
trans fat
Both egg noodles and alfalfa sprouts are low in trans fat - egg noodle has 0.03g of trans fat per 100 grams and alfalfa sprout does not contain significant amounts.
cholesterol
Alfalfa sprout has less cholesterol than egg noodle - egg noodle has 29mg of cholesterol per 100 grams and alfalfa sprout does not contain significant amounts.
Vitamins
Vitamin C
Alfalfa sprout has more Vitamin C than egg noodle - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and egg noodle does not contain significant amounts.
Vitamin A
Alfalfa sprouts and egg noodles contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and egg noodle has 6ug of Vitamin A.
Vitamin E
Alfalfa sprouts and egg noodles contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and egg noodle has 0.17mg of Vitamin E.
Vitamin K
Alfalfa sprout has more Vitamin K than egg noodle - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and egg noodle does not contain significant amounts.
The B Vitamins
Egg noodle has more thiamin, niacin, folate and Vitamin B12, however, alfalfa sprout contains more pantothenic acid. Both egg noodles and alfalfa sprouts contain significant amounts of riboflavin and Vitamin B6.
| Egg Noodles | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.289 MG | 0.076 MG |
| Riboflavin | 0.136 MG | 0.126 MG |
| Niacin | 2.077 MG | 0.481 MG |
| Pantothenic acid | 0.263 MG | 0.563 MG |
| Vitamin B6 | 0.046 MG | 0.034 MG |
| Folate | 84 UG | 36 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Alfalfa sprout has 167% more calcium than egg noodle - alfalfa sprout has 32mg of calcium per 100 grams and egg noodle has 12mg of calcium.
iron
Egg noodle has 53% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and egg noodle has 1.5mg of iron.
potassium
Alfalfa sprout has 108% more potassium than egg noodle - alfalfa sprout has 79mg of potassium per 100 grams and egg noodle has 38mg of potassium.
Antioxidants and Phytonutrients
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 sprout has more beta-carotene than egg noodle per 100 grams, however, egg noodle contains more lutein + zeaxanthin than alfalfa sprout per 100 grams.
| Egg Noodles | Alfalfa Sprouts | |
|---|---|---|
| beta-carotene | 1 UG | 87 UG |
| lutein + zeaxanthin | 38 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than egg noodle per 100 grams.
| Egg Noodles | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.175 G |
| Total | 0.028 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, egg noodle has more linoleic acid than alfalfa sprout per 100 grams.
| Egg Noodles | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.522 G | 0.234 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.523 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: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Cooked Egg Noodles g
()
|
Daily Values (%) |
Alfalfa Sprouts 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% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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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 egg noodles contain more calories in 100 grams?Egg noodle is high in calories and alfalfa sprout has 80% less calories than egg noodle - alfalfa sprout has 23 calories in 100g and egg noodle has 138 calories.
Is alfalfa sprouts or egg noodles better for protein?
Alfalfa sprouts and egg noodles contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and egg noodle has 4.5g of protein.
Does alfalfa sprouts or egg noodles have more carbohydrates?
By weight, alfalfa sprout has signficantly fewer carbohydrates than egg noodle - alfalfa sprout has 2.1g of carbs for 100g and egg noodle has 25.2g of carbohydrates.