Hemp Seeds vs. Alfalfa Sprouts
Nutrition comparison of Hemp Seeds and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and alfalfa sprouts:
- Alfalfa sprout has 3.1 times less carbohydrates than hemp seed.
- Alfalfa sprout has signficantly less saturated fat than hemp seed.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, alfalfa sprout contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and alfalfa sprout has 96% less calories than hemp seed - alfalfa sprout has 23 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, hemp seeds is much lighter in protein, much lighter in carbs and much heavier in fat compared to alfalfa sprouts per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for alfalfa sprouts, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Alfalfa Sprouts | |
|---|---|---|
| Protein | 21% | 50% |
| Carbohydrates | 6% | 50% |
| Fat | 73% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 3.1 times less carbohydrates than hemp seed - alfalfa sprout has 2.1g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has 111% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Alfalfa sprouts and hemp seeds contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and hemp seed has 1.5g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 691% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Alfalfa sprout has signficantly less saturated fat than hemp seed - alfalfa sprout has 0.07g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has 15 times more Vitamin C than hemp seed - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Alfalfa sprouts and hemp seeds contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.
Vitamin E
Alfalfa sprouts and hemp seeds contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Alfalfa sprout has more Vitamin K than hemp seed - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, alfalfa sprout contains more pantothenic acid.
| Hemp Seeds | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 1.275 MG | 0.076 MG |
| Riboflavin | 0.285 MG | 0.126 MG |
| Niacin | 9.2 MG | 0.481 MG |
| Pantothenic acid | ~ | 0.563 MG |
| Vitamin B6 | 0.6 MG | 0.034 MG |
| Folate | 110 UG | 36 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 119% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 728% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 14 times more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than alfalfa sprout per 100 grams.
| Hemp Seeds | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.175 G |
| Total | 10.024 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than alfalfa sprout per 100 grams.
| Hemp Seeds | Alfalfa Sprouts | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 0.234 G |
| Total | 28.799 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: Hemp Seeds (Seeds, hemp seed, hulled) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Hemp Seeds 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 hemp seeds contain more calories in 100 grams?Hemp seed is high in calories and alfalfa sprout has 100% less calories than hemp seed - alfalfa sprout has 23 calories in 100g and hemp seed has 553 calories.
Is alfalfa sprouts or hemp seeds better for protein?
Hemp seed is a fantastic source of protein and it has 690% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and hemp seed has 31.6g of protein.
Does alfalfa sprouts or hemp seeds have more carbohydrates?
By weight, alfalfa sprout has 3.1 times fewer carbohydrates than hemp seed - alfalfa sprout has 2.1g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does alfalfa sprouts or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 120% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does alfalfa sprouts or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 730% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron in 100 grams and hemp seed has 8mg of iron.
Does alfalfa sprouts or hemp seeds contain more potassium?
Hemp seed is a rich source of potassium and it has 14 times more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and hemp seed has 1200mg of potassium.