Alfalfa Sprouts vs. Spinach
Nutrition comparison of Alfalfa Sprouts and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and spinach:
- Alfalfa sprout has more pantothenic acid, however, spinach contains more Vitamin B6 and folate.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and spinach contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and spinach has 23 calories.
For macronutrient ratios, alfalfa sprouts is heavier in protein, much lighter in carbs and heavier in fat compared to spinach per calorie. Alfalfa sprouts has a macronutrient ratio of 52:27:21 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Spinach | |
|---|---|---|
| Protein | 52% | 39% |
| Carbohydrates | 27% | 49% |
| Fat | 21% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and spinach are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Alfalfa sprouts and spinach contain similar amounts of dietary fiber - alfalfa sprout has 1.9g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Alfalfa sprouts and spinach contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Alfalfa sprouts and spinach contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both alfalfa sprouts and spinach are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 243% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 57 times more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.
Vitamin E
Spinach has 100 times more Vitamin E than alfalfa sprout - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 14 times more Vitamin K than alfalfa sprout - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more pantothenic acid, however, spinach contains more Vitamin B6 and folate. Both alfalfa sprouts and spinach contain significant amounts of thiamin, riboflavin and niacin.
| Alfalfa Sprouts | Spinach | |
|---|---|---|
| Thiamin | 0.076 MG | 0.078 MG |
| Riboflavin | 0.126 MG | 0.189 MG |
| Niacin | 0.481 MG | 0.724 MG |
| Pantothenic acid | 0.563 MG | 0.065 MG |
| Vitamin B6 | 0.034 MG | 0.195 MG |
| Folate | 36 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 209% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Spinach is a great source of iron and it has 182% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Spinach is an excellent source of potassium and it has 606% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and spinach has 558mg 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 | Spinach | |
|---|---|---|
| Quercetin | 1.7 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 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 | Spinach | |
|---|---|---|
| beta-carotene | 87 UG | 5626 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both alfalfa sprouts and spinach contain significant amounts of alpha linoleic acid (ALA).
| Alfalfa Sprouts | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.138 G |
| Total | 0.175 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than spinach per 100 grams.
| Alfalfa Sprouts | Spinach | |
|---|---|---|
| linoleic acid | 0.234 G | 0.026 G |
| Total | 0.234 G | 0.026 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 Spinach .
Note: The specific food items compared are: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Spinach (Spinach, raw) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Spinach g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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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% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
|
MG % | |
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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% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does alfalfa sprouts or spinach contain more calories in 100 grams?Alfalfa sprouts and spinach contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and spinach has 23 calories.
Is alfalfa sprouts or spinach better for protein?
Alfalfa sprouts and spinach contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and spinach has 2.9g of protein.
Does alfalfa sprouts or spinach have more carbohydrates?
By weight, both alfalfa sprouts and spinach are low in carbohydrates - alfalfa sprout has 2.1g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does alfalfa sprouts or spinach contain more calcium?
Spinach is a rich source of calcium and it has 210% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and spinach has 99mg of calcium.
Does alfalfa sprouts or spinach contain more potassium?
Spinach is a rich source of potassium and it has 610% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and spinach has 558mg of potassium.