Alfalfa Sprouts vs. Kimchi
Nutrition comparison of Alfalfa Sprouts and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and kimchi:
- Alfalfa sprout has more thiamin and pantothenic acid, however, kimchi contains more niacin and Vitamin B6.
- Kimchi is a great source of iron.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and kimchi contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and kimchi has 15 calories.
For macronutrient ratios, alfalfa sprouts is much heavier in protein, much lighter in carbs and lighter in fat compared to kimchi per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Kimchi | |
|---|---|---|
| Protein | 53% | 24% |
| Carbohydrates | 29% | 51% |
| Fat | 18% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and kimchi are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.
dietary fiber
Alfalfa sprouts and kimchi contain similar amounts of dietary fiber - alfalfa sprout has 1.9g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.
sugar
Alfalfa sprouts and kimchi contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and kimchi has 1.1g of sugar.
Protein
protein
Alfalfa sprout has 263% more protein than kimchi - alfalfa sprout has 4g of protein per 100 grams and kimchi has 1.1g of protein.
Fat
saturated fat
Both alfalfa sprouts and kimchi are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and kimchi has 0.07g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has more Vitamin C than kimchi - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Alfalfa sprouts and kimchi contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and kimchi has 5ug of Vitamin A.
Vitamin E
Alfalfa sprouts and kimchi contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and kimchi has 0.11mg of Vitamin E.
Vitamin K
Alfalfa sprouts and kimchi contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and kimchi has 43.6ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more thiamin and pantothenic acid, however, kimchi contains more niacin and Vitamin B6. Both alfalfa sprouts and kimchi contain significant amounts of riboflavin and folate.
| Alfalfa Sprouts | Kimchi | |
|---|---|---|
| Thiamin | 0.076 MG | 0.01 MG |
| Riboflavin | 0.126 MG | 0.21 MG |
| Niacin | 0.481 MG | 1.1 MG |
| Pantothenic acid | 0.563 MG | ~ |
| Vitamin B6 | 0.034 MG | 0.213 MG |
| Folate | 36 UG | 52 UG |
Minerals
calcium
Alfalfa sprouts and kimchi contain similar amounts of calcium - alfalfa sprout has 32mg of calcium per 100 grams and kimchi has 33mg of calcium.
iron
Kimchi is a great source of iron and it has 160% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and kimchi has 2.5mg of iron.
potassium
Kimchi has 91% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and kimchi has 151mg 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 alfalfa sprouts and kimchi contain significant amounts of beta-carotene.
| Alfalfa Sprouts | Kimchi | |
|---|---|---|
| beta-carotene | 87 UG | 55 UG |
| alpha-carotene | 6 UG | 1 UG |
| lutein + zeaxanthin | ~ | 49 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both alfalfa sprouts and kimchi contain significant amounts of alpha linoleic acid (ALA).
| Alfalfa Sprouts | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.137 G |
| Total | 0.175 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than kimchi per 100 grams.
| Alfalfa Sprouts | Kimchi | |
|---|---|---|
| linoleic acid | 0.234 G | 0.104 G |
| Total | 0.234 G | 0.104 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 Kimchi (Cabbage, kimchi) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Kimchi 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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
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% |
|
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 % |
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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 % |
|
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 kimchi contain more calories in 100 grams?Alfalfa sprouts and kimchi contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and kimchi has 15 calories.
Is alfalfa sprouts or kimchi better for protein?
Alfalfa sprout has 260% more protein than kimchi - alfalfa sprout has 4g of protein per 100 grams and kimchi has 1.1g of protein.
Does alfalfa sprouts or kimchi have more carbohydrates?
By weight, both alfalfa sprouts and kimchi are low in carbohydrates - alfalfa sprout has 2.1g of carbs for 100g and kimchi has 2.4g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.