Plums vs. Alfalfa Sprouts
Nutrition comparison of Plums and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and alfalfa sprouts:
- Alfalfa sprout has 4.4 times less carbohydrates than plum.
- Alfalfa sprout has 48.6 times less sugar than plum.
- Alfalfa sprout has more thiamin, riboflavin, pantothenic acid and folate.
USDA sources for nutritional information: Plums (Plums, raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprout has 50% less calories than plum - alfalfa sprout has 23 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, plums is much lighter in protein, much heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. Plums has a macronutrient ratio of 6:89:5 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Alfalfa Sprouts | |
|---|---|---|
| Protein | 6% | 53% |
| Carbohydrates | 89% | 29% |
| Fat | 5% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 4.4 times less carbohydrates than plum - alfalfa sprout has 2.1g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in plums comprise of 88% sugar and 12% dietary fiber.
dietary fiber
Alfalfa sprout has 36% more dietary fiber than plum - alfalfa sprout has 1.9g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Alfalfa sprout has 48.6 times less sugar than plum - alfalfa sprout has 0.2g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Alfalfa sprout has 470% more protein than plum - alfalfa sprout has 4g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both alfalfa sprouts and plums are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprouts and plums contain similar amounts of Vitamin C - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Alfalfa sprouts and plums contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Alfalfa sprouts and plums contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Alfalfa sprout has 377% more Vitamin K than plum - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more thiamin, riboflavin, pantothenic acid and folate. Both plums and alfalfa sprouts contain significant amounts of niacin and Vitamin B6.
| Plums | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.028 MG | 0.076 MG |
| Riboflavin | 0.026 MG | 0.126 MG |
| Niacin | 0.417 MG | 0.481 MG |
| Pantothenic acid | 0.135 MG | 0.563 MG |
| Vitamin B6 | 0.029 MG | 0.034 MG |
| Folate | 5 UG | 36 UG |
Minerals
calcium
Alfalfa sprout has 433% more calcium than plum - alfalfa sprout has 32mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Alfalfa sprout has 465% more iron than plum - alfalfa sprout has 0.96mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Plum has 99% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and plum has 157mg 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 plums and alfalfa sprouts contain significant amounts of quercetin.
| Plums | Alfalfa Sprouts | |
|---|---|---|
| Quercetin | 0.9 mg | 1.7 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,
| Plums | Alfalfa Sprouts | |
|---|---|---|
| beta-carotene | 190 UG | 87 UG |
| lutein + zeaxanthin | 73 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than plum per 100 grams.
| Plums | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.044 G | 0.234 G |
| Total | 0.044 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: Plums (Plums, raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Plums 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 plums contain more calories in 100 grams?Alfalfa sprout has 50% less calories than plum - alfalfa sprout has 23 calories in 100g and plum has 46 calories.
Is alfalfa sprouts or plums better for protein?
Alfalfa sprout has 470% more protein than plum - alfalfa sprout has 4g of protein per 100 grams and plum has 0.7g of protein.
Does alfalfa sprouts or plums have more carbohydrates?
By weight, alfalfa sprout has 4.4 times fewer carbohydrates than plum - alfalfa sprout has 2.1g of carbs for 100g and plum has 11.4g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in plums comprise of 90% sugar and 10% dietary fiber.