Alfalfa Sprouts vs. Kale
Nutrition comparison of Alfalfa Sprouts and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and kale:
- Kale has more riboflavin, niacin and Vitamin B6.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and kale contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, alfalfa sprouts is much heavier in protein, lighter in carbs and lighter in fat compared to kale per calorie. Alfalfa sprouts has a macronutrient ratio of 52:27:21 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Kale | |
|---|---|---|
| Protein | 52% | 27% |
| Carbohydrates | 27% | 41% |
| Fat | 21% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and kale are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in kale comprise of 81% dietary fiber and 19% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has 116% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Alfalfa sprouts and kale contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Alfalfa sprouts and kale contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both alfalfa sprouts and kale are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 10 times more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 29 times more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin E
Alfalfa sprouts and kale contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 11 times more Vitamin K than alfalfa sprout - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.
The B Vitamins
Kale has more riboflavin, niacin and Vitamin B6. Both alfalfa sprouts and kale contain significant amounts of thiamin, pantothenic acid and folate.
| Alfalfa Sprouts | Kale | |
|---|---|---|
| Thiamin | 0.076 MG | 0.113 MG |
| Riboflavin | 0.126 MG | 0.347 MG |
| Niacin | 0.481 MG | 1.18 MG |
| Pantothenic acid | 0.563 MG | 0.37 MG |
| Vitamin B6 | 0.034 MG | 0.147 MG |
| Folate | 36 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 694% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Kale has 67% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Kale is an excellent source of potassium and it has 341% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and kale has 348mg 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,
| Alfalfa Sprouts | Kale | |
|---|---|---|
| Quercetin | 1.7 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 mg |
| kaempferol | ~ | 46.8 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 Sprouts | Kale | |
|---|---|---|
| beta-carotene | 87 UG | 2873 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than alfalfa sprout per 100 grams.
| Alfalfa Sprouts | Kale | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.378 G |
| Total | 0.175 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both alfalfa sprouts and kale contain significant amounts of linoleic acid.
| Alfalfa Sprouts | Kale | |
|---|---|---|
| linoleic acid | 0.234 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.234 G | 0.294 G |
Customize your serving size
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 Kale .
Note: The specific food items compared are: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Kale (Kale, raw) .
Alfalfa Sprouts g
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Daily Values (%) |
Kale g
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| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does alfalfa sprouts or kale contain more calories in 100 grams?Alfalfa sprouts and kale contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and kale has 35 calories.
Is alfalfa sprouts or kale better for protein?
Alfalfa sprouts and kale contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and kale has 2.9g of protein.
Does alfalfa sprouts or kale have more carbohydrates?
By weight, both alfalfa sprouts and kale are low in carbohydrates - alfalfa sprout has 2.1g of carbs for 100g and kale has 4.4g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in kale comprise of 80% dietary fiber and 20% sugar.
Does alfalfa sprouts or kale contain more calcium?
Kale is a rich source of calcium and it has 690% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and kale has 254mg of calcium.
Does alfalfa sprouts or kale contain more potassium?
Kale is a rich source of potassium and it has 340% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and kale has 348mg of potassium.