Alfalfa Sprouts vs. Spirulina
Nutrition comparison of Alfalfa Sprouts and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and spirulina:
- Alfalfa sprout has 37.4 times less saturated fat than spirulina.
- Alfalfa sprout has signficantly less carbohydrates than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin E than alfalfa sprout.
- Spirulina is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and alfalfa sprout has 92% less calories than spirulina - alfalfa sprout has 23 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, alfalfa sprouts is lighter in protein, heavier in carbs and similar to spirulina for fat. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Spirulina | |
|---|---|---|
| Protein | 53% | 58% |
| Carbohydrates | 29% | 24% |
| Fat | 18% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has signficantly less carbohydrates than spirulina - alfalfa sprout has 2.1g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 89% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Alfalfa sprouts and spirulina contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 13 times more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Alfalfa sprout has 37.4 times less saturated fat than spirulina - alfalfa sprout has 0.07g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprouts and spirulina contain similar amounts of Vitamin C - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has 263% more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has signficantly more Vitamin E than alfalfa sprout - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Alfalfa sprouts and spirulina contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Alfalfa Sprouts | Spirulina | |
|---|---|---|
| Thiamin | 0.076 MG | 2.38 MG |
| Riboflavin | 0.126 MG | 3.67 MG |
| Niacin | 0.481 MG | 12.82 MG |
| Pantothenic acid | 0.563 MG | 3.48 MG |
| Vitamin B6 | 0.034 MG | 0.364 MG |
| Folate | 36 UG | 94 UG |
Minerals
calcium
Spirulina 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 spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 28 times more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 16 times more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and spirulina has 1363mg 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,
| Alfalfa Sprouts | Spirulina | |
|---|---|---|
| beta-carotene | 87 UG | 342 UG |
| alpha-carotene | 6 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than alfalfa sprout per 100 grams.
| Alfalfa Sprouts | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.823 G |
| Total | 0.175 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than alfalfa sprout per 100 grams.
| Alfalfa Sprouts | Spirulina | |
|---|---|---|
| linoleic acid | 0.234 G | 1.254 G |
| Total | 0.234 G | 1.254 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: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Spirulina (Seaweed, spirulina, dried) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Spirulina 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% |
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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 % |
|
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 spirulina contain more calories in 100 grams?Spirulina is high in calories and alfalfa sprout has 90% less calories than spirulina - alfalfa sprout has 23 calories in 100g and spirulina has 290 calories.
Is alfalfa sprouts or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 13 times more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and spirulina has 57.5g of protein.
Does alfalfa sprouts or spirulina contain more calcium?
Spirulina 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 spirulina has 120mg of calcium.
Does alfalfa sprouts or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 28 times more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does alfalfa sprouts or spirulina contain more potassium?
Spirulina is a rich source of potassium and it has 16 times more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and spirulina has 1363mg of potassium.