Peanuts vs. Alfalfa Sprouts
Nutrition comparison of Peanuts and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and alfalfa sprouts:
- Alfalfa sprout has 23.5 times less sugar than peanut.
- Alfalfa sprout has 9.1 times less carbohydrates than peanut.
- Peanut has more niacin, Vitamin B6 and folate.
- Peanut has signficantly more Vitamin E than alfalfa sprout.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and alfalfa sprout has 96% less calories than peanut - alfalfa sprout has 23 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is much lighter in protein, lighter in carbs and much heavier in fat compared to alfalfa sprouts per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Alfalfa Sprouts | |
|---|---|---|
| Protein | 16% | 53% |
| Carbohydrates | 14% | 29% |
| Fat | 71% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 9.1 times less carbohydrates than peanut - alfalfa sprout has 2.1g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has 342% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Alfalfa sprout has 23.5 times less sugar than peanut - alfalfa sprout has 0.2g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 510% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and alfalfa sprout has 99% less saturated fat than peanut - alfalfa sprout has 0.07g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and alfalfa sprouts are low in trans fat - peanut has 0.03g of trans fat per 100 grams and alfalfa sprout does not contain significant amounts.
Vitamins
Vitamin C
Alfalfa sprout has more Vitamin C than peanut - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Alfalfa sprout has more Vitamin A than peanut - alfalfa sprout has 8ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than alfalfa sprout - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Alfalfa sprout has more Vitamin K than peanut - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more niacin, Vitamin B6 and folate. Both peanuts and alfalfa sprouts contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Peanuts | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.152 MG | 0.076 MG |
| Riboflavin | 0.197 MG | 0.126 MG |
| Niacin | 14.355 MG | 0.481 MG |
| Pantothenic acid | 1.011 MG | 0.563 MG |
| Vitamin B6 | 0.466 MG | 0.034 MG |
| Folate | 97 UG | 36 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 81% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 65% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 703% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.175 G |
| Total | 0.026 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than alfalfa sprout per 100 grams.
| Peanuts | Alfalfa Sprouts | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.234 G |
| Total | 9.719 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Peanuts g
()
|
Daily Values (%) |
Alfalfa Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 peanuts contain more calories in 100 grams?Peanut is high in calories and alfalfa sprout has 100% less calories than peanut - alfalfa sprout has 23 calories in 100g and peanut has 587 calories.
Is alfalfa sprouts or peanuts better for protein?
Peanut is a fantastic source of protein and it has 510% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and peanut has 24.4g of protein.
Does alfalfa sprouts or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 700% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and peanut has 634mg of potassium.