Alfalfa Sprouts vs. Green Bean
Nutrition comparison of Alfalfa Sprouts and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and green bean:
- Alfalfa sprout has more pantothenic acid, however, green bean contains more Vitamin B6.
- Green bean is a great source of Vitamin C, dietary fiber and potassium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and green bean contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, alfalfa sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to green bean per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Green Bean | |
|---|---|---|
| Protein | 53% | 20% |
| Carbohydrates | 29% | 76% |
| Fat | 18% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprouts and green bean contain similar amounts of carbs - alfalfa sprout has 2.1g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.
dietary fiber
Green bean is a great source of dietary fiber and it has 42% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Alfalfa sprouts and green bean contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Alfalfa sprout has 118% more protein than green bean - alfalfa sprout has 4g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both alfalfa sprouts and green bean are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 49% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Green bean has 338% more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Alfalfa sprouts and green bean contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Alfalfa sprouts and green bean contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more pantothenic acid, however, green bean contains more Vitamin B6. Both alfalfa sprouts and green bean contain significant amounts of thiamin, riboflavin, niacin and folate.
| Alfalfa Sprouts | Green Bean | |
|---|---|---|
| Thiamin | 0.076 MG | 0.082 MG |
| Riboflavin | 0.126 MG | 0.104 MG |
| Niacin | 0.481 MG | 0.734 MG |
| Pantothenic acid | 0.563 MG | 0.225 MG |
| Vitamin B6 | 0.034 MG | 0.141 MG |
| Folate | 36 UG | 33 UG |
Minerals
calcium
Alfalfa sprouts and green bean contain similar amounts of calcium - alfalfa sprout has 32mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Alfalfa sprouts and green bean contain similar amounts of iron - alfalfa sprout has 0.96mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Green bean is a great source of potassium and it has 167% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and green bean has 211mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both alfalfa sprouts and green bean contain significant amounts of quercetin.
| Alfalfa Sprouts | Green Bean | |
|---|---|---|
| Quercetin | 1.7 mg | 2.73 mg |
| luteolin | ~ | 0.13 mg |
| kaempferol | ~ | 0.45 mg |
| myricetin | ~ | 0.13 mg |
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 Sprouts | Green Bean | |
|---|---|---|
| beta-carotene | 87 UG | 379 UG |
| alpha-carotene | 6 UG | 69 UG |
| lutein + zeaxanthin | ~ | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Alfalfa Sprouts | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.069 G |
| Total | 0.175 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than green bean per 100 grams.
| Alfalfa Sprouts | Green Bean | |
|---|---|---|
| linoleic acid | 0.234 G | 0.044 G |
| Total | 0.234 G | 0.044 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: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Green Bean (Beans, snap, green, raw) .
Alfalfa Sprouts g
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Daily Values (%) |
Green Bean g
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| 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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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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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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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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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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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% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does alfalfa sprouts or green bean contain more calories in 100 grams?Alfalfa sprouts and green bean contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and green bean has 31 calories.
Is alfalfa sprouts or green bean better for protein?
Alfalfa sprout has 120% more protein than green bean - alfalfa sprout has 4g of protein per 100 grams and green bean has 1.8g of protein.
Does alfalfa sprouts or green bean have more carbohydrates?
By weight, alfalfa sprouts and green bean contain similar amounts of carbs - alfalfa sprout has 2.1g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.