Flaxseeds vs. Alfalfa Sprouts
Nutrition comparison of Flaxseeds and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and alfalfa sprouts:
- Alfalfa sprout has signficantly less carbohydrates than flaxseed.
- Alfalfa sprout has signficantly less saturated fat than flaxseed.
- Flaxseed has more lutein + zeaxanthin than alfalfa sprout, however, alfalfa sprout contains more beta-carotene than flaxseed.
- Flaxseed has more thiamin, niacin, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and alfalfa sprout has 96% less calories than flaxseed - alfalfa sprout has 23 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, flaxseeds is much lighter in protein, lighter in carbs and much heavier in fat compared to alfalfa sprouts per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Alfalfa Sprouts | |
|---|---|---|
| Protein | 13% | 53% |
| Carbohydrates | 21% | 29% |
| Fat | 66% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has signficantly less carbohydrates than flaxseed - alfalfa sprout has 2.1g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in flaxseeds comprise of 95% dietary fiber and 5% sugar.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 13 times more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Alfalfa sprouts and flaxseeds contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 358% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Alfalfa sprout has signficantly less saturated fat than flaxseed - alfalfa sprout has 0.07g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has 12 times more Vitamin C than flaxseed - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin A
Alfalfa sprout has more Vitamin A than flaxseed - alfalfa sprout has 8ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Alfalfa sprouts and flaxseeds contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Alfalfa sprout has 609% more Vitamin K than flaxseed - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin, Vitamin B6 and folate. Both flaxseeds and alfalfa sprouts contain significant amounts of riboflavin and pantothenic acid.
| Flaxseeds | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 1.644 MG | 0.076 MG |
| Riboflavin | 0.161 MG | 0.126 MG |
| Niacin | 3.08 MG | 0.481 MG |
| Pantothenic acid | 0.985 MG | 0.563 MG |
| Vitamin B6 | 0.473 MG | 0.034 MG |
| Folate | 87 UG | 36 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 697% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 497% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 929% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and flaxseed has 813mg 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, flaxseed has more lutein + zeaxanthin than alfalfa sprout per 100 grams, however, alfalfa sprout contains more beta-carotene than flaxseed per 100 grams.
| Flaxseeds | Alfalfa Sprouts | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | ~ |
| beta-carotene | ~ | 87 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than alfalfa sprout per 100 grams.
| Flaxseeds | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.175 G |
| Total | 22.813 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than alfalfa sprout per 100 grams.
| Flaxseeds | Alfalfa Sprouts | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.234 G |
| Total | 5.91 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: Flaxseeds (Seeds, flaxseed) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Flaxseeds g
()
|
Daily Values (%) |
Alfalfa Sprouts 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 flaxseeds contain more calories in 100 grams?Flaxseed is high in calories and alfalfa sprout has 100% less calories than flaxseed - alfalfa sprout has 23 calories in 100g and flaxseed has 534 calories.
Is alfalfa sprouts or flaxseeds better for protein?
Flaxseed is a fantastic source of protein and it has 360% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and flaxseed has 18.3g of protein.
Does alfalfa sprouts or flaxseeds contain more calcium?
Flaxseed is a rich source of calcium and it has 700% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does alfalfa sprouts or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 500% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does alfalfa sprouts or flaxseeds contain more potassium?
Flaxseed is a rich source of potassium and it has 930% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and flaxseed has 813mg of potassium.