Blueberry vs. Alfalfa Sprouts
Nutrition comparison of Blueberry and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and alfalfa sprouts:
- Alfalfa sprout has 48.8 times less sugar than blueberry.
- Alfalfa sprout has 5.9 times less carbohydrates than blueberry.
- Alfalfa sprout has 60% less calories than blueberry.
- Alfalfa sprout has more beta-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than alfalfa sprout.
- Alfalfa sprout has more thiamin, riboflavin, pantothenic acid and folate.
- Blueberry is a great source of dietary fiber.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprout has 60% less calories than blueberry - alfalfa sprout has 23 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Alfalfa Sprouts | |
|---|---|---|
| Protein | 5% | 53% |
| Carbohydrates | 91% | 29% |
| Fat | 5% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 5.9 times less carbohydrates than blueberry - alfalfa sprout has 2.1g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry 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 blueberry has 2.4g of dietary fiber.
sugar
Alfalfa sprout has 48.8 times less sugar than blueberry - alfalfa sprout has 0.2g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Alfalfa sprout has 439% more protein than blueberry - alfalfa sprout has 4g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both alfalfa sprouts and blueberry are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprouts and blueberry contain similar amounts of Vitamin C - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Alfalfa sprouts and blueberry contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Alfalfa sprouts and blueberry contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Alfalfa sprouts and blueberry contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more thiamin, riboflavin, pantothenic acid and folate. Both blueberry and alfalfa sprouts contain significant amounts of niacin and Vitamin B6.
| Blueberry | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.037 MG | 0.076 MG |
| Riboflavin | 0.041 MG | 0.126 MG |
| Niacin | 0.418 MG | 0.481 MG |
| Pantothenic acid | 0.124 MG | 0.563 MG |
| Vitamin B6 | 0.052 MG | 0.034 MG |
| Folate | 6 UG | 36 UG |
Minerals
calcium
Alfalfa sprout has 433% more calcium than blueberry - alfalfa sprout has 32mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Alfalfa sprout has 243% more iron than blueberry - alfalfa sprout has 0.96mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Alfalfa sprouts and blueberry contain similar amounts of potassium - alfalfa sprout has 79mg of potassium per 100 grams and blueberry has 77mg 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,
| Blueberry | Alfalfa Sprouts | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | ~ |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 mg | 1.7 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 sprout has more beta-carotene than blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than alfalfa sprout per 100 grams.
| Blueberry | Alfalfa Sprouts | |
|---|---|---|
| beta-carotene | 32 UG | 87 UG |
| lutein + zeaxanthin | 80 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Blueberry | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.175 G |
| Total | 0.058 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than blueberry per 100 grams.
| Blueberry | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.088 G | 0.234 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Blueberry 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 blueberry contain more calories in 100 grams?Alfalfa sprout has 60% less calories than blueberry - alfalfa sprout has 23 calories in 100g and blueberry has 57 calories.
Is alfalfa sprouts or blueberry better for protein?
Alfalfa sprout has 440% more protein than blueberry - alfalfa sprout has 4g of protein per 100 grams and blueberry has 0.74g of protein.
Does alfalfa sprouts or blueberry have more carbohydrates?
By weight, alfalfa sprout has 5.9 times fewer carbohydrates than blueberry - alfalfa sprout has 2.1g of carbs for 100g and blueberry has 14.5g of carbohydrates.