Mayonnaise vs. Alfalfa Sprouts
Nutrition comparison of Mayonnaise and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and alfalfa sprouts:
- Alfalfa sprout has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.
- Alfalfa sprout has signficantly more dietary fiber than mayonnaise.
- Mayonnaise is an excellent source of Vitamin K.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mayonnaise is high in calories and alfalfa sprout has 97% less calories than mayonnaise - alfalfa sprout has 23 calories per 100 grams and mayonnaise has 680 calories.
For macronutrient ratios, mayonnaise is much lighter in protein, much lighter in carbs and much heavier in fat compared to alfalfa sprouts per calorie. Mayonnaise has a macronutrient ratio of 1:0:99 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mayonnaise | Alfalfa Sprouts | |
|---|---|---|
| Protein | 1% | 53% |
| Carbohydrates | ~ | 29% |
| Fat | 99% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and mayonnaise are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and mayonnaise has 0.57g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in mayonnaise comprise of 100% sugar.
dietary fiber
Alfalfa sprout has signficantly more dietary fiber than mayonnaise - alfalfa sprout has 1.9g of dietary fiber per 100 grams and mayonnaise does not contain significant amounts.
sugar
Alfalfa sprouts and mayonnaise contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and mayonnaise has 0.57g of sugar.
Protein
protein
Alfalfa sprout has 316% more protein than mayonnaise - alfalfa sprout has 4g of protein per 100 grams and mayonnaise has 0.96g of protein.
Fat
saturated fat
Mayonnaise is high in saturated fat and alfalfa sprout has 99% less saturated fat than mayonnaise - alfalfa sprout has 0.07g of saturated fat per 100 grams and mayonnaise has 11.7g of saturated fat.
trans fat
Both mayonnaise and alfalfa sprouts are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and alfalfa sprout does not contain significant amounts.
cholesterol
Alfalfa sprout has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and alfalfa sprout does not contain significant amounts.
Vitamins
Vitamin C
Alfalfa sprout has more Vitamin C than mayonnaise - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.
Vitamin A
Alfalfa sprouts and mayonnaise contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and mayonnaise has 16ug of Vitamin A.
Vitamin D
Mayonnaise has more Vitamin D than alfalfa sprout - mayonnaise has 7iu of Vitamin D per 100 grams and alfalfa sprout does not contain significant amounts.
Vitamin E
Mayonnaise has 163 times more Vitamin E than alfalfa sprout - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and mayonnaise has 3.3mg of Vitamin E.
Vitamin K
Mayonnaise is an excellent source of Vitamin K and it has 434% more Vitamin K than alfalfa sprout - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and mayonnaise has 163ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.
| Mayonnaise | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.01 MG | 0.076 MG |
| Riboflavin | 0.019 MG | 0.126 MG |
| Niacin | ~ | 0.481 MG |
| Pantothenic acid | 0.172 MG | 0.563 MG |
| Vitamin B6 | 0.008 MG | 0.034 MG |
| Folate | 5 UG | 36 UG |
| Vitamin B12 | 0.12 UG | ~ |
Minerals
calcium
Alfalfa sprout has 300% more calcium than mayonnaise - alfalfa sprout has 32mg of calcium per 100 grams and mayonnaise has 8mg of calcium.
iron
Alfalfa sprout has 357% more iron than mayonnaise - alfalfa sprout has 0.96mg of iron per 100 grams and mayonnaise has 0.21mg of iron.
potassium
Alfalfa sprout has 295% more potassium than mayonnaise - alfalfa sprout has 79mg of potassium per 100 grams and mayonnaise has 20mg 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,
| Mayonnaise | Alfalfa Sprouts | |
|---|---|---|
| beta-carotene | 6 UG | 87 UG |
| lutein + zeaxanthin | 12 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than alfalfa sprout per 100 grams.
| Mayonnaise | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 5.456 G | 0.175 G |
| DHA | 0.005 G | ~ |
| Total | 5.461 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than alfalfa sprout per 100 grams.
| Mayonnaise | Alfalfa Sprouts | |
|---|---|---|
| other omega 6 | 0.125 G | ~ |
| linoleic acid | 39.146 G | 0.234 G |
| Total | 39.271 G | 0.234 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: Mayonnaise (Salad dressing, mayonnaise, regular) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Mayonnaise 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 alfalfa sprouts or mayonnaise contain more calories in 100 grams?Mayonnaise is high in calories and alfalfa sprout has 100% less calories than mayonnaise - alfalfa sprout has 23 calories in 100g and mayonnaise has 680 calories.
Is alfalfa sprouts or mayonnaise better for protein?
Alfalfa sprout has 320% more protein than mayonnaise - alfalfa sprout has 4g of protein per 100 grams and mayonnaise has 0.96g of protein.