Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and broccoli:
Alfalfa sprouts and broccoli contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, alfalfa sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to broccoli per calorie. Alfalfa sprouts has a macronutrient ratio of 52:27:21 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Alfalfa Sprouts | Broccoli | |
---|---|---|
Protein | 52% | 27% |
Carbohydrates | 27% | 64% |
Fat | 21% | 9% |
Alcohol | ~ | ~ |
Alfalfa sprouts and broccoli contain similar amounts of carbs - alfalfa sprout has 2.1g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
Broccoli is a great source of dietary fiber and it has 37% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
Alfalfa sprouts and broccoli contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Alfalfa sprouts and broccoli contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and broccoli has 2.8g of protein.
Both alfalfa sprouts and broccoli are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Broccoli is an excellent source of Vitamin C and it has 988% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Broccoli has 288% more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Alfalfa sprouts and broccoli contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Broccoli is a great source of Vitamin K and it has 233% more Vitamin K than alfalfa sprout - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
Broccoli has more Vitamin B6. Both alfalfa sprouts and broccoli contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
Alfalfa Sprouts | Broccoli | |
---|---|---|
Thiamin | 0.076 MG | 0.071 MG |
Riboflavin | 0.126 MG | 0.117 MG |
Niacin | 0.481 MG | 0.639 MG |
Pantothenic acid | 0.563 MG | 0.573 MG |
Vitamin B6 | 0.034 MG | 0.175 MG |
Folate | 36 UG | 63 UG |
Broccoli is a great source of calcium and it has 47% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and broccoli has 47mg of calcium.
Alfalfa sprouts and broccoli contain similar amounts of iron - alfalfa sprout has 0.96mg of iron per 100 grams and broccoli has 0.73mg of iron.
Broccoli is an excellent source of potassium and it has 300% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and broccoli has 316mg of potassium.
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, both alfalfa sprouts and broccoli contain significant amounts of quercetin.
Alfalfa Sprouts | Broccoli | |
---|---|---|
Quercetin | 1.7 mg | 3.26 mg |
luteolin | ~ | 0.8 mg |
kaempferol | ~ | 7.84 mg |
myricetin | ~ | 0.06 mg |
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 | Broccoli | |
---|---|---|
beta-carotene | 87 UG | 361 UG |
alpha-carotene | 6 UG | 25 UG |
lutein + zeaxanthin | ~ | 1403 UG |
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than broccoli per 100 grams.
Alfalfa Sprouts | Broccoli | |
---|---|---|
alpha linoleic acid | 0.175 G | 0.0215 G |
Total | 0.175 G | 0.0215 G |
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than broccoli per 100 grams.
Alfalfa Sprouts | Broccoli | |
---|---|---|
linoleic acid | 0.234 G | 0.049 G |
other omega 6 | ~ | 0.006 G |
Total | 0.234 G | 0.055 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Alfalfa Sprouts or Broccoli .
Note: The specific food items compared are: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Broccoli (Broccoli, raw) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Broccoli g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
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MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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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% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
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UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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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 % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||