Strawberries vs. Alfalfa Sprouts
Nutrition comparison of Strawberries and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and alfalfa sprouts:
- Alfalfa sprout has 23.4 times less sugar than strawberry.
- Alfalfa sprout has more beta-carotene than strawberry, however, strawberry contains more lutein + zeaxanthin than alfalfa sprout.
- Alfalfa sprout has more thiamin, riboflavin and pantothenic acid.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and alfalfa sprouts contain similar amounts of calories - strawberry has 32 calories per 100 grams and alfalfa sprout has 23 calories.
For macronutrient ratios, strawberries is much lighter in protein, much heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. Strawberries has a macronutrient ratio of 7:85:8 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Alfalfa Sprouts | |
|---|---|---|
| Protein | 7% | 53% |
| Carbohydrates | 85% | 29% |
| Fat | 8% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and alfalfa sprouts contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and alfalfa sprout has 2.1g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in alfalfa sprouts comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Strawberries and alfalfa sprouts contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and alfalfa sprout has 1.9g of dietary fiber.
sugar
Alfalfa sprout has 23.4 times less sugar than strawberry - strawberry has 4.9g of sugar per 100 grams and alfalfa sprout has 0.2g of sugar.
Protein
protein
Alfalfa sprout has 496% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and alfalfa sprout has 4g of protein.
Fat
saturated fat
Both strawberries and alfalfa sprouts are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and alfalfa sprout has 0.07g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 617% more Vitamin C than alfalfa sprout - strawberry has 58.8mg of Vitamin C per 100 grams and alfalfa sprout has 8.2mg of Vitamin C.
Vitamin A
Strawberries and alfalfa sprouts contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and alfalfa sprout has 8ug of Vitamin A.
Vitamin E
Strawberries and alfalfa sprouts contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and alfalfa sprout has 0.02mg of Vitamin E.
Vitamin K
Alfalfa sprout has 12 times more Vitamin K than strawberry - strawberry has 2.2ug of Vitamin K per 100 grams and alfalfa sprout has 30.5ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more thiamin, riboflavin and pantothenic acid. Both strawberries and alfalfa sprouts contain significant amounts of niacin, Vitamin B6 and folate.
| Strawberries | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.024 MG | 0.076 MG |
| Riboflavin | 0.022 MG | 0.126 MG |
| Niacin | 0.386 MG | 0.481 MG |
| Pantothenic acid | 0.125 MG | 0.563 MG |
| Vitamin B6 | 0.047 MG | 0.034 MG |
| Folate | 24 UG | 36 UG |
Minerals
calcium
Alfalfa sprout has 100% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and alfalfa sprout has 32mg of calcium.
iron
Alfalfa sprout has 134% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and alfalfa sprout has 0.96mg of iron.
potassium
Strawberry has 94% more potassium than alfalfa sprout - strawberry has 153mg of potassium per 100 grams and alfalfa sprout has 79mg 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, both strawberries and alfalfa sprouts contain significant amounts of quercetin.
| Strawberries | Alfalfa Sprouts | |
|---|---|---|
| kaempferol | 0.5 mg | ~ |
| myricetin | 0.04 mg | ~ |
| Quercetin | 1.11 mg | 1.7 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 sprout has more beta-carotene than strawberry per 100 grams, however, strawberry contains more lutein + zeaxanthin than alfalfa sprout per 100 grams.
| Strawberries | Alfalfa Sprouts | |
|---|---|---|
| beta-carotene | 7 UG | 87 UG |
| lutein + zeaxanthin | 26 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than strawberry per 100 grams.
| Strawberries | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.175 G |
| Total | 0.065 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than strawberry per 100 grams.
| Strawberries | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.09 G | 0.234 G |
| Total | 0.09 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: Strawberries (Strawberries, raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Strawberries g
()
|
Daily Values (%) |
Alfalfa Sprouts g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| 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% |
|
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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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 strawberries or alfalfa sprouts contain more calories in 100 grams?Strawberries and alfalfa sprouts contain similar amounts of calories - strawberry has 32 calories in 100g and alfalfa sprout has 23 calories.
Is strawberries or alfalfa sprouts better for protein?
Alfalfa sprout has 500% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and alfalfa sprout has 4g of protein.
Does strawberries or alfalfa sprouts have more carbohydrates?
By weight, strawberries and alfalfa sprouts contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and alfalfa sprout has 2.1g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in alfalfa sprouts comprise of 90% dietary fiber and 10% sugar.