Alfalfa Sprouts vs. Yellow Corn
Nutrition comparison of Alfalfa Sprouts and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and yellow corn:
- Alfalfa sprout has 21.7 times less sugar than yellow corn.
- Alfalfa sprout has 8.9 times less carbohydrates than yellow corn.
- Alfalfa sprout has more riboflavin, however, yellow corn contains more niacin and Vitamin B6.
- Alfalfa sprout has signficantly less calories than yellow corn.
- Alfalfa sprout has signficantly more calcium than yellow corn.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprout has signficantly less calories than yellow corn - alfalfa sprout has 23 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, alfalfa sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to yellow corn per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Yellow Corn | |
|---|---|---|
| Protein | 53% | 12% |
| Carbohydrates | 29% | 76% |
| Fat | 18% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 8.9 times less carbohydrates than yellow corn - alfalfa sprout has 2.1g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 26% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Alfalfa sprout has 21.7 times less sugar than yellow corn - alfalfa sprout has 0.2g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Alfalfa sprouts and yellow corn contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both alfalfa sprouts and yellow corn are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has 49% more Vitamin C than yellow corn - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Alfalfa sprouts and yellow corn contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Alfalfa sprouts and yellow corn contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Alfalfa sprout has 75 times more Vitamin K than yellow corn - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more riboflavin, however, yellow corn contains more niacin and Vitamin B6. Both alfalfa sprouts and yellow corn contain significant amounts of thiamin, pantothenic acid and folate.
| Alfalfa Sprouts | Yellow Corn | |
|---|---|---|
| Thiamin | 0.076 MG | 0.093 MG |
| Riboflavin | 0.126 MG | 0.057 MG |
| Niacin | 0.481 MG | 1.683 MG |
| Pantothenic acid | 0.563 MG | 0.792 MG |
| Vitamin B6 | 0.034 MG | 0.139 MG |
| Folate | 36 UG | 23 UG |
Minerals
calcium
Alfalfa sprout has signficantly more calcium than yellow corn - alfalfa sprout has 32mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Alfalfa sprout has 113% more iron than yellow corn - alfalfa sprout has 0.96mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Yellow corn is a great source of potassium and it has 176% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and yellow corn has 218mg 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, both alfalfa sprouts and yellow corn contain significant amounts of beta-carotene.
| Alfalfa Sprouts | Yellow Corn | |
|---|---|---|
| beta-carotene | 87 UG | 66 UG |
| alpha-carotene | 6 UG | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Alfalfa Sprouts | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.018 G |
| Total | 0.175 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than alfalfa sprout per 100 grams.
| Alfalfa Sprouts | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.234 G | 0.586 G |
| Total | 0.234 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does alfalfa sprouts or yellow corn contain more calories in 100 grams?Alfalfa sprout has signficantly less calories than yellow corn - alfalfa sprout has 23 calories in 100g and yellow corn has 96 calories.
Is alfalfa sprouts or yellow corn better for protein?
Alfalfa sprouts and yellow corn contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and yellow corn has 3.4g of protein.
Does alfalfa sprouts or yellow corn have more carbohydrates?
By weight, alfalfa sprout has 8.9 times fewer carbohydrates than yellow corn - alfalfa sprout has 2.1g of carbs for 100g and yellow corn has 21g of carbohydrates.