English Muffin vs. Alfalfa Sprouts
Nutrition comparison of English Muffin and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and alfalfa sprouts:
- Alfalfa sprout has more beta-carotene than english muffin, however, english muffin contains more lutein + zeaxanthin than alfalfa sprout.
- English muffin has more thiamin, riboflavin, niacin and Vitamin B6.
- English muffin is a great source of iron and protein.
- English muffin is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
English muffin is high in calories and alfalfa sprout has 90% less calories than english muffin - alfalfa sprout has 23 calories per 100 grams and english muffin has 223 calories.
For macronutrient ratios, english muffin is much lighter in protein, much heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. English muffin has a macronutrient ratio of 15:77:8 and for alfalfa sprouts, 52:27:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Alfalfa Sprouts | |
|---|---|---|
| Protein | 15% | 52% |
| Carbohydrates | 77% | 27% |
| Fat | 8% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and alfalfa sprout has 95% less carbohydrates than english muffin - alfalfa sprout has 2.1g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
English muffin is an excellent source of dietary fiber and it has 142% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
Alfalfa sprouts and english muffin contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and english muffin has 1.6g of sugar.
Protein
protein
English muffin is a great source of protein and it has 118% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
Both alfalfa sprouts and english muffin are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has more Vitamin C than english muffin - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and english muffin does not contain significant amounts.
Vitamin A
Alfalfa sprout has more Vitamin A than english muffin - alfalfa sprout has 8ug of Vitamin A per 100 grams and english muffin does not contain significant amounts.
Vitamin E
Alfalfa sprouts and english muffin contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Vitamin K
Alfalfa sprout has 37 times more Vitamin K than english muffin - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.
The B Vitamins
English muffin has more thiamin, riboflavin, niacin and Vitamin B6. Both english muffin and alfalfa sprouts contain significant amounts of pantothenic acid and folate.
| English Muffin | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.431 MG | 0.076 MG |
| Riboflavin | 0.292 MG | 0.126 MG |
| Niacin | 3.356 MG | 0.481 MG |
| Pantothenic acid | 0.444 MG | 0.563 MG |
| Vitamin B6 | 0.087 MG | 0.034 MG |
| Folate | 64 UG | 36 UG |
Minerals
calcium
English muffin is an excellent source of calcium and it has 456% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
English muffin is a great source of iron and it has 199% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
English muffin has 135% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and english muffin has 186mg 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 english muffin per 100 grams, however, english muffin contains more lutein + zeaxanthin than alfalfa sprout per 100 grams.
| English Muffin | Alfalfa Sprouts | |
|---|---|---|
| beta-carotene | 2 UG | 87 UG |
| lutein + zeaxanthin | 92 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 english muffin per 100 grams.
| English Muffin | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.175 G |
| Total | 0.048 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, english muffin has more linoleic acid than alfalfa sprout per 100 grams.
| English Muffin | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.785 G | 0.234 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.786 G | 0.234 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 English Muffin or Alfalfa Sprouts .
Note: The specific food items compared are: English Muffin (Muffins, English, wheat) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
English Muffin 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% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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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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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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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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| UG % |
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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% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does alfalfa sprouts or english muffin contain more calories in 100 grams?English muffin is high in calories and alfalfa sprout has 90% less calories than english muffin - alfalfa sprout has 23 calories in 100g and english muffin has 223 calories.
Is alfalfa sprouts or english muffin better for protein?
English muffin is a great source of protein and it has 120% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and english muffin has 8.7g of protein.
Does alfalfa sprouts or english muffin have more carbohydrates?
By weight, english muffin is high in carbohydrates and alfalfa sprout has 100% fewer carbohydrates than english muffin - alfalfa sprout has 2.1g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does alfalfa sprouts or english muffin contain more calcium?
English muffin is a rich source of calcium and it has 460% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and english muffin has 178mg of calcium.