Brazil Nut vs. Alfalfa Sprouts
Nutrition comparison of Brazil Nut and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and alfalfa sprouts:
- Alfalfa sprout has 4.5 times less carbohydrates than brazil nut.
- Brazil nut has more thiamin and Vitamin B6, however, alfalfa sprout contains more riboflavin and pantothenic acid.
- Brazil nut has signficantly more Vitamin E than alfalfa sprout.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brazil nut is high in calories and alfalfa sprout has 97% less calories than brazil nut - alfalfa sprout has 23 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is much lighter in protein, much lighter in carbs and much heavier in fat compared to alfalfa sprouts per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Alfalfa Sprouts | |
|---|---|---|
| Protein | 8% | 53% |
| Carbohydrates | 7% | 29% |
| Fat | 85% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 4.5 times less carbohydrates than brazil nut - alfalfa sprout has 2.1g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has 295% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Alfalfa sprouts and brazil nut contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Brazil nut is an excellent source of protein and it has 259% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and alfalfa sprout has 100% less saturated fat than brazil nut - alfalfa sprout has 0.07g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has 10 times more Vitamin C than brazil nut - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin A
Alfalfa sprout has more Vitamin A than brazil nut - alfalfa sprout has 8ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than alfalfa sprout - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Alfalfa sprout has more Vitamin K than brazil nut - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin and Vitamin B6, however, alfalfa sprout contains more riboflavin and pantothenic acid. Both brazil nut and alfalfa sprouts contain significant amounts of niacin and folate.
| Brazil Nut | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.617 MG | 0.076 MG |
| Riboflavin | 0.035 MG | 0.126 MG |
| Niacin | 0.295 MG | 0.481 MG |
| Pantothenic acid | 0.184 MG | 0.563 MG |
| Vitamin B6 | 0.101 MG | 0.034 MG |
| Folate | 22 UG | 36 UG |
Minerals
calcium
Brazil nut 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 brazil nut has 160mg of calcium.
iron
Brazil nut is a great source of iron and it has 153% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Brazil nut is an excellent source of potassium and it has 734% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.175 G |
| Total | 0.036 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than alfalfa sprout per 100 grams.
| Brazil Nut | Alfalfa Sprouts | |
|---|---|---|
| other omega 6 | 0.018 G | ~ |
| linoleic acid | 24.363 G | 0.234 G |
| Total | 24.381 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: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Brazil Nut g
()
|
Daily Values (%) |
Alfalfa Sprouts 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 brazil nut contain more calories in 100 grams?Brazil nut is high in calories and alfalfa sprout has 100% less calories than brazil nut - alfalfa sprout has 23 calories in 100g and brazil nut has 659 calories.
Is alfalfa sprouts or brazil nut better for protein?
Brazil nut is a fantastic source of protein and it has 260% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and brazil nut has 14.3g of protein.
Does alfalfa sprouts or brazil nut contain more calcium?
Brazil nut 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 brazil nut has 160mg of calcium.
Does alfalfa sprouts or brazil nut contain more potassium?
Brazil nut is a rich source of potassium and it has 730% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and brazil nut has 659mg of potassium.