White Mushroom vs. Alfalfa Sprouts
Nutrition comparison of White Mushroom and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white mushroom
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white mushroom and alfalfa sprouts:
- Alfalfa sprout has signficantly more calcium than white mushroom.
- White mushroom has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, alfalfa sprout contains more folate.
- White mushroom is an excellent source of potassium.
USDA sources for nutritional information: White Mushroom (Mushrooms, white, raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and white mushroom contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and white mushroom has 22 calories.
For macronutrient ratios, white mushroom is lighter in protein, heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. White mushroom has a macronutrient ratio of 44:47:10 and for alfalfa sprouts, 52:27:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Mushroom | Alfalfa Sprouts | |
|---|---|---|
| Protein | 44% | 52% |
| Carbohydrates | 47% | 27% |
| Fat | 10% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and white mushroom are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and white mushroom has 3.3g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in white mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Alfalfa sprout has 90% more dietary fiber than white mushroom - alfalfa sprout has 1.9g of dietary fiber per 100 grams and white mushroom has 1g of dietary fiber.
sugar
Alfalfa sprouts and white mushroom contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and white mushroom has 2g of sugar.
Protein
protein
Alfalfa sprouts and white mushroom contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and white mushroom has 3.1g of protein.
Fat
saturated fat
Both alfalfa sprouts and white mushroom are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and white mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has 290% more Vitamin C than white mushroom - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and white mushroom has 2.1mg of Vitamin C.
Vitamin A
Alfalfa sprout has more Vitamin A than white mushroom - alfalfa sprout has 8ug of Vitamin A per 100 grams and white mushroom does not contain significant amounts.
Vitamin D
White mushroom has more Vitamin D than alfalfa sprout - white mushroom has 7iu of Vitamin D per 100 grams and alfalfa sprout does not contain significant amounts.
Vitamin E
Alfalfa sprouts and white mushroom contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and white mushroom has 0.01mg of Vitamin E.
Vitamin K
Alfalfa sprout has more Vitamin K than white mushroom - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and white mushroom does not contain significant amounts.
The B Vitamins
White mushroom has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, alfalfa sprout contains more folate. Both white mushroom and alfalfa sprouts contain significant amounts of thiamin.
| White Mushroom | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.081 MG | 0.076 MG |
| Riboflavin | 0.402 MG | 0.126 MG |
| Niacin | 3.607 MG | 0.481 MG |
| Pantothenic acid | 1.497 MG | 0.563 MG |
| Vitamin B6 | 0.104 MG | 0.034 MG |
| Folate | 17 UG | 36 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Alfalfa sprout has signficantly more calcium than white mushroom - alfalfa sprout has 32mg of calcium per 100 grams and white mushroom has 3mg of calcium.
iron
Alfalfa sprout has 92% more iron than white mushroom - alfalfa sprout has 0.96mg of iron per 100 grams and white mushroom has 0.5mg of iron.
potassium
White mushroom is an excellent source of potassium and it has 303% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and white mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both white mushroom and alfalfa sprouts contain significant amounts of linoleic acid.
| White Mushroom | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.16 G | 0.234 G |
| Total | 0.16 G | 0.234 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either White Mushroom or Alfalfa Sprouts .
Note: The specific food items compared are: White Mushroom (Mushrooms, white, raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
White Mushroom 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 white mushroom contain more calories in 100 grams?Alfalfa sprouts and white mushroom contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and white mushroom has 22 calories.
Is alfalfa sprouts or white mushroom better for protein?
Alfalfa sprouts and white mushroom contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and white mushroom has 3.1g of protein.
Does alfalfa sprouts or white mushroom have more carbohydrates?
By weight, both alfalfa sprouts and white mushroom are low in carbohydrates - alfalfa sprout has 2.1g of carbs for 100g and white mushroom has 3.3g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in white mushroom comprise of 70% sugar and 30% dietary fiber.
Does alfalfa sprouts or white mushroom contain more potassium?
White mushroom is a rich source of potassium and it has 300% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and white mushroom has 318mg of potassium.