Alfalfa Sprouts vs. Arugula
Nutrition comparison of Alfalfa Sprouts and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and arugula:
- Arugula has more folate.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and arugula contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, alfalfa sprouts is much lighter in carbs, heavier in fat and similar to arugula for protein. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Arugula | |
|---|---|---|
| Protein | 53% | 50% |
| Carbohydrates | 29% | 50% |
| Fat | 18% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and arugula are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Alfalfa sprouts and arugula contain similar amounts of dietary fiber - alfalfa sprout has 1.9g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Alfalfa sprouts and arugula contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Alfalfa sprouts and arugula contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both alfalfa sprouts and arugula are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 83% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 13 times more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Alfalfa sprouts and arugula contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and arugula has 0.43mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 256% more Vitamin K than alfalfa sprout - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more folate. Both alfalfa sprouts and arugula contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Alfalfa Sprouts | Arugula | |
|---|---|---|
| Thiamin | 0.076 MG | 0.044 MG |
| Riboflavin | 0.126 MG | 0.086 MG |
| Niacin | 0.481 MG | 0.305 MG |
| Pantothenic acid | 0.563 MG | 0.437 MG |
| Vitamin B6 | 0.034 MG | 0.073 MG |
| Folate | 36 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 400% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 52% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Arugula is an excellent source of potassium and it has 367% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and arugula has 369mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Alfalfa Sprouts | Arugula | |
|---|---|---|
| Quercetin | 1.7 mg | 7.92 mg |
| isorhamnetin | ~ | 4.3 mg |
| kaempferol | ~ | 34.89 mg |
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,
| Alfalfa Sprouts | Arugula | |
|---|---|---|
| beta-carotene | 87 UG | 1424 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both alfalfa sprouts and arugula contain significant amounts of alpha linoleic acid (ALA).
| Alfalfa Sprouts | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.17 G |
| Total | 0.175 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, both alfalfa sprouts and arugula contain significant amounts of linoleic acid.
| Alfalfa Sprouts | Arugula | |
|---|---|---|
| linoleic acid | 0.234 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.234 G | 0.132 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 Arugula (Arugula, raw) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Arugula 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 % |
|
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 % |
|
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 arugula contain more calories in 100 grams?Alfalfa sprouts and arugula contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and arugula has 25 calories.
Is alfalfa sprouts or arugula better for protein?
Alfalfa sprouts and arugula contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and arugula has 2.6g of protein.
Does alfalfa sprouts or arugula have more carbohydrates?
By weight, both alfalfa sprouts and arugula are low in carbohydrates - alfalfa sprout has 2.1g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does alfalfa sprouts or arugula contain more calcium?
Arugula is a rich source of calcium and it has 400% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and arugula has 160mg of calcium.
Does alfalfa sprouts or arugula contain more potassium?
Arugula is a rich source of potassium and it has 370% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and arugula has 369mg of potassium.