Alfalfa Sprouts vs. Fennel
Nutrition comparison of Alfalfa Sprouts and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and fennel:
- Alfalfa sprout has more thiamin, riboflavin and pantothenic acid.
- Fennel is a great source of calcium.
- Fennel is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and fennel contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and fennel has 31 calories.
For macronutrient ratios, alfalfa sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to fennel per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Fennel | |
|---|---|---|
| Protein | 53% | 14% |
| Carbohydrates | 29% | 81% |
| Fat | 18% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprouts and fennel contain similar amounts of carbs - alfalfa sprout has 2.1g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in fennel comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Fennel is an excellent source of dietary fiber and it has 63% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.
sugar
Alfalfa sprouts and fennel contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and fennel has 3.9g of sugar.
Protein
protein
Alfalfa sprout has 222% more protein than fennel - alfalfa sprout has 4g of protein per 100 grams and fennel has 1.2g of protein.
Fat
saturated fat
Both alfalfa sprouts and fennel are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.
Vitamins
Vitamin C
Fennel has 46% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.
Vitamin A
Fennel has 500% more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.
Vitamin E
Alfalfa sprouts and fennel contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.
Vitamin K
Fennel has 106% more Vitamin K than alfalfa sprout - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more thiamin, riboflavin and pantothenic acid. Both alfalfa sprouts and fennel contain significant amounts of niacin, Vitamin B6 and folate.
| Alfalfa Sprouts | Fennel | |
|---|---|---|
| Thiamin | 0.076 MG | 0.01 MG |
| Riboflavin | 0.126 MG | 0.032 MG |
| Niacin | 0.481 MG | 0.64 MG |
| Pantothenic acid | 0.563 MG | 0.232 MG |
| Vitamin B6 | 0.034 MG | 0.047 MG |
| Folate | 36 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 53% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and fennel has 49mg of calcium.
iron
Alfalfa sprouts and fennel contain similar amounts of iron - alfalfa sprout has 0.96mg of iron per 100 grams and fennel has 0.73mg of iron.
potassium
Fennel is an excellent source of potassium and it has 424% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and fennel has 414mg 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,
| Alfalfa Sprouts | Fennel | |
|---|---|---|
| beta-carotene | 87 UG | 578 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both alfalfa sprouts and fennel contain significant amounts of linoleic acid.
| Alfalfa Sprouts | Fennel | |
|---|---|---|
| linoleic acid | 0.234 G | 0.169 G |
| Total | 0.234 G | 0.169 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: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Fennel (Fennel, bulb, raw) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Fennel 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 % |
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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 % |
|
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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 fennel contain more calories in 100 grams?Alfalfa sprouts and fennel contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and fennel has 31 calories.
Is alfalfa sprouts or fennel better for protein?
Alfalfa sprout has 220% more protein than fennel - alfalfa sprout has 4g of protein per 100 grams and fennel has 1.2g of protein.
Does alfalfa sprouts or fennel have more carbohydrates?
By weight, alfalfa sprouts and fennel contain similar amounts of carbs - alfalfa sprout has 2.1g of carbs for 100g and fennel has 7.3g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in fennel comprise of 60% sugar and 40% dietary fiber.
Does alfalfa sprouts or fennel contain more potassium?
Fennel is a rich source of potassium and it has 420% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and fennel has 414mg of potassium.