Alfalfa Sprouts vs. Asparagus
Nutrition comparison of Alfalfa Sprouts and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and asparagus:
- Asparagus has more niacin and Vitamin B6, however, alfalfa sprout contains more pantothenic acid.
- Asparagus is a great source of iron and potassium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and asparagus contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and asparagus has 20 calories.
For macronutrient ratios, alfalfa sprouts is heavier in protein, much lighter in carbs and heavier in fat compared to asparagus per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Asparagus | |
|---|---|---|
| Protein | 53% | 34% |
| Carbohydrates | 29% | 61% |
| Fat | 18% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and asparagus are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and asparagus has 3.9g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in asparagus comprise of 53% dietary fiber and 47% sugar.
dietary fiber
Alfalfa sprouts and asparagus contain similar amounts of dietary fiber - alfalfa sprout has 1.9g of dietary fiber per 100 grams and asparagus has 2.1g of dietary fiber.
sugar
Alfalfa sprouts and asparagus contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and asparagus has 1.9g of sugar.
Protein
protein
Alfalfa sprout has 81% more protein than asparagus - alfalfa sprout has 4g of protein per 100 grams and asparagus has 2.2g of protein.
Fat
saturated fat
Both alfalfa sprouts and asparagus are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and asparagus has 0.04g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has 46% more Vitamin C than asparagus - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and asparagus has 5.6mg of Vitamin C.
Vitamin A
Asparagus has 375% more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and asparagus has 38ug of Vitamin A.
Vitamin E
Alfalfa sprouts and asparagus contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and asparagus has 1.1mg of Vitamin E.
Vitamin K
Alfalfa sprouts and asparagus contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and asparagus has 41.6ug of Vitamin K.
The B Vitamins
Asparagus has more niacin and Vitamin B6, however, alfalfa sprout contains more pantothenic acid. Both alfalfa sprouts and asparagus contain significant amounts of thiamin, riboflavin and folate.
| Alfalfa Sprouts | Asparagus | |
|---|---|---|
| Thiamin | 0.076 MG | 0.143 MG |
| Riboflavin | 0.126 MG | 0.141 MG |
| Niacin | 0.481 MG | 0.978 MG |
| Pantothenic acid | 0.563 MG | 0.274 MG |
| Vitamin B6 | 0.034 MG | 0.091 MG |
| Folate | 36 UG | 52 UG |
Minerals
calcium
Alfalfa sprout has 33% more calcium than asparagus - alfalfa sprout has 32mg of calcium per 100 grams and asparagus has 24mg of calcium.
iron
Asparagus is a great source of iron and it has 123% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and asparagus has 2.1mg of iron.
potassium
Asparagus is a great source of potassium and it has 156% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and asparagus has 202mg 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 | Asparagus | |
|---|---|---|
| Quercetin | 1.7 mg | 13.98 mg |
| isorhamnetin | ~ | 5.7 mg |
| kaempferol | ~ | 1.39 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, both alfalfa sprouts and asparagus contain small amounts of alpha-carotene.
| Alfalfa Sprouts | Asparagus | |
|---|---|---|
| beta-carotene | 87 UG | 449 UG |
| alpha-carotene | 6 UG | 9 UG |
| lutein + zeaxanthin | ~ | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Alfalfa Sprouts | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.01 G |
| Total | 0.175 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than asparagus per 100 grams.
| Alfalfa Sprouts | Asparagus | |
|---|---|---|
| linoleic acid | 0.234 G | 0.04 G |
| Total | 0.234 G | 0.04 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 Asparagus (Asparagus, raw) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Asparagus 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 asparagus contain more calories in 100 grams?Alfalfa sprouts and asparagus contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and asparagus has 20 calories.
Is alfalfa sprouts or asparagus better for protein?
Alfalfa sprout has 80% more protein than asparagus - alfalfa sprout has 4g of protein per 100 grams and asparagus has 2.2g of protein.
Does alfalfa sprouts or asparagus have more carbohydrates?
By weight, both alfalfa sprouts and asparagus are low in carbohydrates - alfalfa sprout has 2.1g of carbs for 100g and asparagus has 3.9g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in asparagus comprise of 50% dietary fiber and 50% sugar.