Yogurt vs. Alfalfa Sprouts
Nutrition comparison of Yogurt and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and alfalfa sprouts:
- Alfalfa sprout has 22.3 times less sugar than yogurt.
- Alfalfa sprout has 29.3 times less saturated fat than yogurt.
- Alfalfa sprout has 62% less calories than yogurt.
- Alfalfa sprout has more thiamin, niacin and folate, however, yogurt contains more Vitamin B12.
- Alfalfa sprout has signficantly more dietary fiber than yogurt.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprout has 62% less calories than yogurt - alfalfa sprout has 23 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is much lighter in protein, much heavier in fat and similar to alfalfa sprouts for carbs. Yogurt has a macronutrient ratio of 22:30:48 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Alfalfa Sprouts | |
|---|---|---|
| Protein | 22% | 53% |
| Carbohydrates | 30% | 29% |
| Fat | 48% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and yogurt are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Alfalfa sprout has signficantly more dietary fiber than yogurt - alfalfa sprout has 1.9g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Alfalfa sprout has 22.3 times less sugar than yogurt - alfalfa sprout has 0.2g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Alfalfa sprouts and yogurt contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Alfalfa sprout has 29.3 times less saturated fat than yogurt - alfalfa sprout has 0.07g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Alfalfa sprout has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and alfalfa sprout does not contain significant amounts.
Vitamins
Vitamin C
Alfalfa sprout has 15 times more Vitamin C than yogurt - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Alfalfa sprouts and yogurt contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and alfalfa sprouts contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and alfalfa sprout does not contain significant amounts.
Vitamin E
Alfalfa sprouts and yogurt contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Alfalfa sprout has 151 times more Vitamin K than yogurt - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more thiamin, niacin and folate, however, yogurt contains more Vitamin B12. Both yogurt and alfalfa sprouts contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Yogurt | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.029 MG | 0.076 MG |
| Riboflavin | 0.142 MG | 0.126 MG |
| Niacin | 0.075 MG | 0.481 MG |
| Pantothenic acid | 0.389 MG | 0.563 MG |
| Vitamin B6 | 0.032 MG | 0.034 MG |
| Folate | 7 UG | 36 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 278% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Alfalfa sprout has 18 times more iron than yogurt - alfalfa sprout has 0.96mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Yogurt has 96% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.175 G |
| Total | 0.027 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than yogurt per 100 grams.
| Yogurt | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.065 G | 0.234 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Yogurt 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 yogurt contain more calories in 100 grams?Alfalfa sprout has 60% less calories than yogurt - alfalfa sprout has 23 calories in 100g and yogurt has 61 calories.
Is alfalfa sprouts or yogurt better for protein?
Alfalfa sprouts and yogurt contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and yogurt has 3.5g of protein.
Does alfalfa sprouts or yogurt contain more calcium?
Yogurt 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 yogurt has 121mg of calcium.