Oats vs. Alfalfa Sprouts
Nutrition comparison of Oats and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and alfalfa sprouts:
- Alfalfa sprout has 16.6 times less saturated fat than oat.
- Oat has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and alfalfa sprout has 94% less calories than oat - alfalfa sprout has 23 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and similar to alfalfa sprouts for fat. Oats has a macronutrient ratio of 17:67:16 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Alfalfa Sprouts | |
|---|---|---|
| Protein | 17% | 53% |
| Carbohydrates | 67% | 29% |
| Fat | 16% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and alfalfa sprout has 97% less carbohydrates than oat - alfalfa sprout has 2.1g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 458% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Alfalfa sprouts and oats contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 323% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Alfalfa sprout has 16.6 times less saturated fat than oat - alfalfa sprout has 0.07g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has more Vitamin C than oat - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Alfalfa sprout has more Vitamin A than oat - alfalfa sprout has 8ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Alfalfa sprouts and oats contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Alfalfa sprout has more Vitamin K than oat - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, niacin, pantothenic acid and Vitamin B6. Both oats and alfalfa sprouts contain significant amounts of riboflavin and folate.
| Oats | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.763 MG | 0.076 MG |
| Riboflavin | 0.139 MG | 0.126 MG |
| Niacin | 0.961 MG | 0.481 MG |
| Pantothenic acid | 1.349 MG | 0.563 MG |
| Vitamin B6 | 0.119 MG | 0.034 MG |
| Folate | 56 UG | 36 UG |
Minerals
calcium
Oat is a great source of calcium and it has 69% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 392% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 443% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and alfalfa sprouts contain significant amounts of alpha linoleic acid (ALA).
| Oats | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.175 G |
| Total | 0.111 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than alfalfa sprout per 100 grams.
| Oats | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 2.424 G | 0.234 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Oats g
()
|
Daily Values (%) |
Alfalfa Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does alfalfa sprouts or oats contain more calories in 100 grams?Oat is high in calories and alfalfa sprout has 90% less calories than oat - alfalfa sprout has 23 calories in 100g and oat has 389 calories.
Is alfalfa sprouts or oats better for protein?
Oat is a fantastic source of protein and it has 320% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and oat has 16.9g of protein.
Does alfalfa sprouts or oats have more carbohydrates?
By weight, oat is high in carbohydrates and alfalfa sprout has 100% fewer carbohydrates than oat - alfalfa sprout has 2.1g of carbs for 100g and oat has 66.3g of carbohydrates.
Does alfalfa sprouts or oats contain more iron?
Oat is an abundant source of iron and it has 390% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron in 100 grams and oat has 4.7mg of iron.
Does alfalfa sprouts or oats contain more potassium?
Oat is a rich source of potassium and it has 440% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and oat has 429mg of potassium.