Turkey vs. Alfalfa Sprouts
Nutrition comparison of Cooked Turkey and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and alfalfa sprouts:
- Alfalfa sprout has 30.2 times less saturated fat than turkey.
- Alfalfa sprout has signficantly less cholesterol than turkey.
- Alfalfa sprout has signficantly more dietary fiber than turkey.
- Turkey has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, alfalfa sprout contains more folate.
- Turkey is a great source of potassium.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and alfalfa sprout has 88% less calories than turkey - alfalfa sprout has 23 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is heavier in protein, much lighter in carbs and heavier in fat compared to alfalfa sprouts per calorie. Turkey has a macronutrient ratio of 63:0:37 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Alfalfa Sprouts | |
|---|---|---|
| Protein | 63% | 53% |
| Carbohydrates | ~ | 29% |
| Fat | 37% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and turkey are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Alfalfa sprout has signficantly more dietary fiber than turkey - alfalfa sprout has 1.9g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Alfalfa sprouts and turkey contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 616% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Alfalfa sprout has 30.2 times less saturated fat than turkey - alfalfa sprout has 0.07g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and alfalfa sprouts are low in trans fat - turkey has 0.1g of trans fat per 100 grams and alfalfa sprout does not contain significant amounts.
cholesterol
Alfalfa sprout has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and alfalfa sprout does not contain significant amounts.
Vitamins
Vitamin C
Alfalfa sprout has more Vitamin C than turkey - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Alfalfa sprouts and turkey contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than alfalfa sprout - turkey has 15iu of Vitamin D per 100 grams and alfalfa sprout does not contain significant amounts.
Vitamin E
Alfalfa sprouts and turkey contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Alfalfa sprout has more Vitamin K than turkey - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, alfalfa sprout contains more folate. Both turkey and alfalfa sprouts contain significant amounts of thiamin and pantothenic acid.
| Turkey | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.045 MG | 0.076 MG |
| Riboflavin | 0.281 MG | 0.126 MG |
| Niacin | 9.573 MG | 0.481 MG |
| Pantothenic acid | 0.948 MG | 0.563 MG |
| Vitamin B6 | 0.616 MG | 0.034 MG |
| Folate | 9 UG | 36 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Alfalfa sprout has 129% more calcium than turkey - alfalfa sprout has 32mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Alfalfa sprouts and turkey contain similar amounts of iron - alfalfa sprout has 0.96mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Turkey is a great source of potassium and it has 203% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both turkey and alfalfa sprouts contain significant amounts of alpha linoleic acid (ALA).
| Turkey | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.175 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than alfalfa sprout per 100 grams.
| Turkey | Alfalfa Sprouts | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 1.873 G | 0.234 G |
| Total | 1.883 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: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Cooked Turkey 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 turkey contain more calories in 100 grams?Turkey is high in calories and alfalfa sprout has 90% less calories than turkey - alfalfa sprout has 23 calories in 100g and turkey has 189 calories.
Is alfalfa sprouts or turkey better for protein?
Turkey is a fantastic source of protein and it has 620% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and turkey has 28.6g of protein.