Dates vs. Alfalfa Sprouts
Nutrition comparison of Dates and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and alfalfa sprouts:
- Alfalfa sprout has more riboflavin and folate, however, date contains more niacin and Vitamin B6.
- Date is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Dates (Dates, medjool) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and alfalfa sprout has 92% less calories than date - date has 277 calories per 100 grams and alfalfa sprout has 23 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. Dates has a macronutrient ratio of 2:98:0 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Alfalfa Sprouts | |
|---|---|---|
| Protein | 2% | 53% |
| Carbohydrates | 98% | 29% |
| Fat | ~ | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and alfalfa sprout has 97% less carbohydrates than date - date has 75g of total carbs per 100 grams and alfalfa sprout has 2.1g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 253% more dietary fiber than alfalfa sprout - date has 6.7g of dietary fiber per 100 grams and alfalfa sprout has 1.9g of dietary fiber.
sugar
Date is high in sugar and alfalfa sprout has 100% less sugar than date - date has 66.5g of sugar per 100 grams and alfalfa sprout has 0.2g of sugar.
Protein
protein
Alfalfa sprout has 120% more protein than date - date has 1.8g of protein per 100 grams and alfalfa sprout has 4g of protein.
Fat
saturated fat
Both alfalfa sprouts and dates are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Alfalfa sprout has more Vitamin C than date - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and alfalfa sprouts contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and alfalfa sprout has 8ug of Vitamin A.
Vitamin E
Alfalfa sprouts and dates contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Alfalfa sprout has 10 times more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and alfalfa sprout has 30.5ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more riboflavin and folate, however, date contains more niacin and Vitamin B6. Both dates and alfalfa sprouts contain significant amounts of thiamin and pantothenic acid.
| Dates | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.05 MG | 0.076 MG |
| Riboflavin | 0.06 MG | 0.126 MG |
| Niacin | 1.61 MG | 0.481 MG |
| Pantothenic acid | 0.805 MG | 0.563 MG |
| Vitamin B6 | 0.249 MG | 0.034 MG |
| Folate | 15 UG | 36 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 100% more calcium than alfalfa sprout - date has 64mg of calcium per 100 grams and alfalfa sprout has 32mg of calcium.
iron
Dates and alfalfa sprouts contain similar amounts of iron - date has 0.9mg of iron per 100 grams and alfalfa sprout has 0.96mg of iron.
potassium
Date is an excellent source of potassium and it has 781% more potassium than alfalfa sprout - date has 696mg of potassium per 100 grams and alfalfa sprout has 79mg 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, both dates and alfalfa sprouts contain significant amounts of beta-carotene.
| Dates | Alfalfa Sprouts | |
|---|---|---|
| beta-carotene | 89 UG | 87 UG |
| lutein + zeaxanthin | 23 UG | ~ |
| alpha-carotene | ~ | 6 UG |
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: Dates (Dates, medjool) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Dates 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 dates or alfalfa sprouts contain more calories in 100 grams?Date is high in calories and alfalfa sprout has 90% less calories than date - date has 277 calories in 100g and alfalfa sprout has 23 calories.
Is dates or alfalfa sprouts better for protein?
Alfalfa sprout has 120% more protein than date - date has 1.8g of protein per 100 grams and alfalfa sprout has 4g of protein.
Does dates or alfalfa sprouts have more carbohydrates?
By weight, date is high in carbohydrates and alfalfa sprout has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and alfalfa sprout has 2.1g of carbohydrates.
Does dates or alfalfa sprouts contain more calcium?
Date is a rich source of calcium and it has 100% more calcium than alfalfa sprout - date has 64mg of calcium in 100 grams and alfalfa sprout has 32mg of calcium.
Does dates or alfalfa sprouts contain more potassium?
Date is a rich source of potassium and it has 780% more potassium than alfalfa sprout - date has 696mg of potassium in 100 grams and alfalfa sprout has 79mg of potassium.