Alfalfa Sprouts vs. Sprouted Peas
Nutrition comparison of Alfalfa Sprouts and Sprouted Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and sprouted peas:
- Alfalfa sprout has signficantly less carbohydrates than sprouted pea.
- Alfalfa sprout has signficantly more dietary fiber than sprouted pea.
- Sprouted pea has more thiamin, niacin, Vitamin B6 and folate.
- Sprouted pea is a great source of iron and protein.
- Sprouted pea is an excellent source of potassium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sprouted pea is high in calories and alfalfa sprout has 81% less calories than sprouted pea - alfalfa sprout has 23 calories per 100 grams and sprouted pea has 124 calories.
For macronutrient ratios, alfalfa sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to sprouted peas per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Sprouted Peas | |
|---|---|---|
| Protein | 53% | 24% |
| Carbohydrates | 29% | 72% |
| Fat | 18% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has signficantly less carbohydrates than sprouted pea - alfalfa sprout has 2.1g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.
dietary fiber
Alfalfa sprout has signficantly more dietary fiber than sprouted pea - alfalfa sprout has 1.9g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Alfalfa sprouts and sprouted peas contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Sprouted pea is a great source of protein and it has 121% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and sprouted pea has 8.8g of protein.
Fat
saturated fat
Both alfalfa sprouts and sprouted peas are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and sprouted pea has 0.12g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprouts and sprouted peas contain similar amounts of Vitamin C - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and sprouted pea has 10.4mg of Vitamin C.
Vitamin A
Alfalfa sprout has more Vitamin A than sprouted pea - alfalfa sprout has 8ug of Vitamin A per 100 grams and sprouted pea does not contain significant amounts.
Vitamin E
Alfalfa sprouts and sprouted peas contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.
Vitamin K
Alfalfa sprout has more Vitamin K than sprouted pea - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Sprouted pea has more thiamin, niacin, Vitamin B6 and folate. Both alfalfa sprouts and sprouted peas contain significant amounts of riboflavin and pantothenic acid.
| Alfalfa Sprouts | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.076 MG | 0.225 MG |
| Riboflavin | 0.126 MG | 0.155 MG |
| Niacin | 0.481 MG | 3.088 MG |
| Pantothenic acid | 0.563 MG | 1.029 MG |
| Vitamin B6 | 0.034 MG | 0.265 MG |
| Folate | 36 UG | 144 UG |
Minerals
calcium
Alfalfa sprouts and sprouted peas contain similar amounts of calcium - alfalfa sprout has 32mg of calcium per 100 grams and sprouted pea has 36mg of calcium.
iron
Sprouted pea is a great source of iron and it has 135% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and sprouted pea has 2.3mg of iron.
potassium
Sprouted pea is an excellent source of potassium and it has 382% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and sprouted pea has 381mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than sprouted pea per 100 grams.
| Alfalfa Sprouts | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.061 G |
| Total | 0.175 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both alfalfa sprouts and sprouted peas contain significant amounts of linoleic acid.
| Alfalfa Sprouts | Sprouted Peas | |
|---|---|---|
| linoleic acid | 0.234 G | 0.265 G |
| Total | 0.234 G | 0.265 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 Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Sprouted Peas 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 % |
|
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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 sprouted peas contain more calories in 100 grams?Sprouted pea is high in calories and alfalfa sprout has 80% less calories than sprouted pea - alfalfa sprout has 23 calories in 100g and sprouted pea has 124 calories.
Is alfalfa sprouts or sprouted peas better for protein?
Sprouted pea is a great source of protein and it has 120% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and sprouted pea has 8.8g of protein.
Does alfalfa sprouts or sprouted peas have more carbohydrates?
By weight, alfalfa sprout has signficantly fewer carbohydrates than sprouted pea - alfalfa sprout has 2.1g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.
Does alfalfa sprouts or sprouted peas contain more potassium?
Sprouted pea is a rich source of potassium and it has 380% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and sprouted pea has 381mg of potassium.