Basil vs. Alfalfa Sprouts
Nutrition comparison of Basil and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and alfalfa sprouts:
- Alfalfa sprout has more thiamin and pantothenic acid, however, basil contains more Vitamin B6.
- Basil is a great source of Vitamin C and potassium.
- Basil is an excellent source of Vitamin A, Vitamin K, calcium and iron.
USDA sources for nutritional information: Basil (Basil, fresh) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and basil contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and basil has 23 calories.
| Basil | Alfalfa Sprouts | |
|---|---|---|
| Protein | 43% | 53% |
| Carbohydrates | 32% | 29% |
| Fat | 24% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and basil are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in basil comprise of 84% dietary fiber and 16% sugar.
dietary fiber
Alfalfa sprouts and basil contain similar amounts of dietary fiber - alfalfa sprout has 1.9g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Alfalfa sprouts and basil contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Alfalfa sprouts and basil contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both alfalfa sprouts and basil are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Basil is a great source of Vitamin C and it has 120% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Basil is an excellent source of Vitamin A and it has 32 times more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Alfalfa sprouts and basil contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Basil is an excellent source of Vitamin K and it has 12 times more Vitamin K than alfalfa sprout - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more thiamin and pantothenic acid, however, basil contains more Vitamin B6. Both basil and alfalfa sprouts contain significant amounts of riboflavin, niacin and folate.
| Basil | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.034 MG | 0.076 MG |
| Riboflavin | 0.076 MG | 0.126 MG |
| Niacin | 0.902 MG | 0.481 MG |
| Pantothenic acid | 0.209 MG | 0.563 MG |
| Vitamin B6 | 0.155 MG | 0.034 MG |
| Folate | 68 UG | 36 UG |
Minerals
calcium
Basil is an excellent source of calcium and it has 453% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 230% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Basil is a great source of potassium and it has 273% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and basil has 295mg 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,
| Basil | Alfalfa Sprouts | |
|---|---|---|
| beta-carotene | 3142 UG | 87 UG |
| lutein + zeaxanthin | 5650 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both basil and alfalfa sprouts contain significant amounts of alpha linoleic acid (ALA).
| Basil | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.175 G |
| Total | 0.316 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than basil per 100 grams.
| Basil | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.073 G | 0.234 G |
| Total | 0.073 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: Basil (Basil, fresh) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Basil 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 basil contain more calories in 100 grams?Alfalfa sprouts and basil contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and basil has 23 calories.
Is alfalfa sprouts or basil better for protein?
Alfalfa sprouts and basil contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and basil has 3.2g of protein.
Does alfalfa sprouts or basil have more carbohydrates?
By weight, both alfalfa sprouts and basil are low in carbohydrates - alfalfa sprout has 2.1g of carbs for 100g and basil has 2.7g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in basil comprise of 80% dietary fiber and 20% sugar.
Does alfalfa sprouts or basil contain more calcium?
Basil is a rich source of calcium and it has 450% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and basil has 177mg of calcium.
Does alfalfa sprouts or basil contain more iron?
Basil is an abundant source of iron and it has 230% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron in 100 grams and basil has 3.2mg of iron.