Greek Yogurt vs. Alfalfa Sprouts

Nutrition comparison of Greek Yogurt and Alfalfa Sprouts

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus alfalfa sprouts (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and alfalfa sprouts:

  • Alfalfa sprout has 16.8 times less saturated fat than greek yogurt.
  • Alfalfa sprout has 68% less calories than greek yogurt.
  • Alfalfa sprout has more niacin and folate, however, greek yogurt contains more Vitamin B12.
  • Alfalfa sprout has signficantly more dietary fiber than greek yogurt.
  • Greek yogurt has signficantly more Vitamin A than alfalfa sprout.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and alfalfa sprouts is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Alfalfa Sprouts src

Calories and Carbs

calories

Alfalfa sprout has 68% less calories than greek yogurt - alfalfa sprout has 23 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is lighter in carbs, heavier in fat and similar to alfalfa sprouts for protein. Greek yogurt has a macronutrient ratio of 55:22:24 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Alfalfa Sprouts
Protein 55% 53%
Carbohydrates 22% 29%
Fat 24% 18%
Alcohol ~ ~

carbohydrates

Both alfalfa sprouts and greek yogurt are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Alfalfa sprout has signficantly more dietary fiber than greek yogurt - alfalfa sprout has 1.9g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Alfalfa sprouts and greek yogurt contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 149% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Alfalfa sprout has 16.8 times less saturated fat than greek yogurt - alfalfa sprout has 0.07g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and alfalfa sprouts are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and alfalfa sprout does not contain significant amounts.

cholesterol

Alfalfa sprout has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and alfalfa sprout does not contain significant amounts.

Vitamins

Vitamin C

Alfalfa sprout has 925% more Vitamin C than greek yogurt - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Alfalfa sprouts and greek yogurt contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Alfalfa sprout has 151 times more Vitamin K than greek yogurt - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Alfalfa sprout has more niacin and folate, however, greek yogurt contains more Vitamin B12. Both greek yogurt and alfalfa sprouts contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Greek Yogurt Alfalfa Sprouts
Thiamin 0.044 MG 0.076 MG
Riboflavin 0.233 MG 0.126 MG
Niacin 0.197 MG 0.481 MG
Pantothenic acid 0.47 MG 0.563 MG
Vitamin B6 0.055 MG 0.034 MG
Folate 12 UG 36 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 259% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Alfalfa sprout has 23 times more iron than greek yogurt - alfalfa sprout has 0.96mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Greek yogurt has 78% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and greek yogurt has 141mg 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,

Greek Yogurt Alfalfa Sprouts
beta-carotene 6 UG 87 UG
lutein + zeaxanthin 1 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 greek yogurt per 100 grams.

Greek Yogurt Alfalfa Sprouts
alpha linoleic acid 0.007 G 0.175 G
Total 0.007 G 0.175 G

omega 6s

Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Alfalfa Sprouts
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.234 G
Total 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .

Greek Yogurt g

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FAQ

Does alfalfa sprouts or greek yogurt contain more calories in 100 grams?
Alfalfa sprout has 70% less calories than greek yogurt - alfalfa sprout has 23 calories in 100g and greek yogurt has 73 calories.

Is alfalfa sprouts or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 150% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and greek yogurt has 10g of protein.

Does alfalfa sprouts or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 260% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and greek yogurt has 115mg of calcium.