Milk vs. Alfalfa Sprouts

Nutrition comparison of Milk and Alfalfa Sprouts

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

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

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

  • Alfalfa sprout has 17.2 times less saturated fat than milk.
  • Alfalfa sprout has 24.3 times less sugar than milk.
  • Alfalfa sprout has 54% less calories than milk.
  • Alfalfa sprout has more niacin and folate, however, milk contains more Vitamin B12.
  • Alfalfa sprout has signficantly more dietary fiber than milk.
  • Milk is an excellent source of calcium.
Detailed nutritional comparison of milk 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.

Image of Milk src
Image of Alfalfa Sprouts src
Here's an infographic summarizing the nutritional differences between milk and alfalfa sprouts. marks particularly rich nutrients.

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nutrition comparison of milk vs. alfalfa sprouts

Calories and Carbs

calories

Alfalfa sprout has 54% less calories than milk - alfalfa sprout has 23 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is much lighter in protein, heavier in carbs and heavier in fat compared to alfalfa sprouts per calorie. Milk has a macronutrient ratio of 27:38:35 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Alfalfa Sprouts
Protein 27% 53%
Carbohydrates 38% 29%
Fat 35% 18%
Alcohol ~ ~

carbohydrates

Both alfalfa sprouts and milk are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

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

dietary fiber

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

sugar

Alfalfa sprout has 24.3 times less sugar than milk - alfalfa sprout has 0.2g of sugar per 100 grams and milk has 5.1g of sugar.

Protein

protein

Alfalfa sprouts and milk contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Alfalfa sprout has 17.2 times less saturated fat than milk - alfalfa sprout has 0.07g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both milk and alfalfa sprouts are low in trans fat - milk has 0.09g of trans fat per 100 grams and alfalfa sprout does not contain significant amounts.

cholesterol

Both milk and alfalfa sprouts are low in cholesterol - milk has 8mg of cholesterol per 100 grams and alfalfa sprout does not contain significant amounts.

Vitamins

Vitamin C

Alfalfa sprout has 40 times more Vitamin C than milk - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.

Vitamin A

Milk has 588% more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.

Vitamin D

Milk has more Vitamin D than alfalfa sprout - milk has 49iu of Vitamin D per 100 grams and alfalfa sprout does not contain significant amounts.

Vitamin E

Alfalfa sprouts and milk contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Milk Alfalfa Sprouts
Thiamin 0.039 MG 0.076 MG
Riboflavin 0.185 MG 0.126 MG
Niacin 0.092 MG 0.481 MG
Pantothenic acid 0.356 MG 0.563 MG
Vitamin B6 0.038 MG 0.034 MG
Folate 5 UG 36 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Milk is an excellent source of calcium and it has 275% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Alfalfa sprout has 47 times more iron than milk - alfalfa sprout has 0.96mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Milk has 77% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and milk has 140mg 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,

Milk Alfalfa Sprouts
beta-carotene 4 UG 87 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 milk per 100 grams.

Milk Alfalfa Sprouts
alpha linoleic acid 0.008 G 0.175 G
Total 0.008 G 0.175 G

omega 6s

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

Milk Alfalfa Sprouts
other omega 6 0.004 G ~
linoleic acid 0.062 G 0.234 G
Total 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .

Milk 244g

( cup )
Daily Values (%)

Alfalfa Sprouts 33g

( cup )
122KCAL 6%
>999% calories
7.6KCAL 0.4%
12G 5%
>999% carbohydrates
0.69G 0.3%
dietary fiber >999%
0.63G 3%
12G >999% sugar 0.07G
4.8G 8%
>999% total fat
0.23G 0.4%
3.1G 17%
>999% saturated fat
0.02G 0.1%
1.4G >999% monounsaturated fat 0.02G
0.18G 38% polyunsaturated fat 0.13G
0.21G >999% trans fat
20MG >999% cholesterol
115MG 8%
>999% sodium
2MG 0.1%
Vitamins and Minerals
134UG 19%
>999% Vitamin A
2.6UG 0.4%
0.49MG 1%
Vitamin C 451%
2.7MG 4%
120IU 24%
>999% Vitamin D
293MG 29%
>999% calcium
11MG 1%
0.05MG 0.3%
iron 539%
0.32MG 2%
27MG 9%
203% magnesium
8.9MG 3%
342MG 15%
>999% potassium
26MG 1%
0.1MG 9%
233% thiamin (Vit B1)
0.03MG 2%
0.45MG 41%
>999% riboflavin (Vit B2)
0.04MG 4%
0.22MG 2%
37% niacin (Vit B3)
0.16MG 1%
0.09MG 7%
792% Vitamin B6
0.01MG 1%
0.87MG 17%
358% pantothenic acid (Vit B5)
0.19MG 4%
12UG 3%
folate (Vit B9)
12UG 3%
1.3UG 54%
>999% Vitamin B12
0.07MG 1%
594% Vitamin E
0.49UG 1%
Vitamin K >999%
10UG 11%
8.1G 16%
523% protein
1.3G 3%
40MG 9%
733% choline
4.8MG 1%
0.01MG 1%
copper 396%
0.05MG 4%
8.3UG 0.3%
>999% fluoride
0.03MG 2%
manganese 100%
0.06MG 3%
224MG 32%
874% phosphorus
23MG 3%
6.1UG 11%
>999% selenium
0.2UG 0.4%
1.2MG 15%
300% zinc
0.3MG 4%
218G 603% Water 31G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, biotin (Vit B7).

FAQ

Does alfalfa sprouts or milk contain more calories in 100 grams?
Alfalfa sprout has 50% less calories than milk - alfalfa sprout has 23 calories in 100g and milk has 50 calories.

Is alfalfa sprouts or milk better for protein?
Alfalfa sprouts and milk contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and milk has 3.3g of protein.

Does alfalfa sprouts or milk have more carbohydrates?
By weight, both alfalfa sprouts and milk are low in carbohydrates - alfalfa sprout has 2.1g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in milk comprise of 100% sugar.

Does alfalfa sprouts or milk contain more calcium?
Milk is a rich source of calcium and it has 280% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and milk has 120mg of calcium.