Sesame Seeds vs. Alfalfa Sprouts
Nutrition comparison of Sesame 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
sesame seeds
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and alfalfa sprouts:
- Alfalfa sprout has signficantly less carbohydrates than sesame seed.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, alfalfa sprout contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and alfalfa sprout has 96% less calories than sesame seed - alfalfa sprout has 23 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is much lighter in protein, much lighter in carbs and much heavier in fat compared to alfalfa sprouts per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for alfalfa sprouts, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Alfalfa Sprouts | |
|---|---|---|
| Protein | 11% | 50% |
| Carbohydrates | 17% | 50% |
| Fat | 72% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has signficantly less carbohydrates than sesame seed - alfalfa sprout has 2.1g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 637% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Alfalfa sprouts and sesame seeds contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 325% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and alfalfa sprout has 99% less saturated fat than sesame seed - alfalfa sprout has 0.07g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has more Vitamin C than sesame seed - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Alfalfa sprout has more Vitamin A than sesame seed - alfalfa sprout has 8ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Alfalfa sprouts and sesame seeds contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Alfalfa sprout has more Vitamin K than sesame seed - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, alfalfa sprout contains more pantothenic acid.
| Sesame Seeds | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.803 MG | 0.076 MG |
| Riboflavin | 0.251 MG | 0.126 MG |
| Niacin | 4.581 MG | 0.481 MG |
| Pantothenic acid | 0.051 MG | 0.563 MG |
| Vitamin B6 | 0.802 MG | 0.034 MG |
| Folate | 98 UG | 36 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 29 times more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 14 times more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 501% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than alfalfa sprout per 100 grams.
| Sesame Seeds | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.175 G |
| Total | 0.363 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than alfalfa sprout per 100 grams.
| Sesame Seeds | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 20.654 G | 0.234 G |
| Total | 20.654 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: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Sesame Seeds 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 % |
|
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 % |
|
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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does alfalfa sprouts or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and alfalfa sprout has 100% less calories than sesame seed - alfalfa sprout has 23 calories in 100g and sesame seed has 565 calories.
Is alfalfa sprouts or sesame seeds better for protein?
Sesame seed is a fantastic source of protein and it has 330% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and sesame seed has 17g of protein.
Does alfalfa sprouts or sesame seeds have more carbohydrates?
By weight, alfalfa sprout has signficantly fewer carbohydrates than sesame seed - alfalfa sprout has 2.1g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does alfalfa sprouts or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 29 times more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does alfalfa sprouts or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 14 times more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does alfalfa sprouts or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 500% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and sesame seed has 475mg of potassium.