Avocado vs. Alfalfa Sprouts
Nutrition comparison of Avocado and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and alfalfa sprouts:
- Alfalfa sprout has 29.8 times less saturated fat than avocado.
- Alfalfa sprout has 3.1 times less carbohydrates than avocado.
- Avocado has more niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and alfalfa sprout has 86% less calories than avocado - alfalfa sprout has 23 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, lighter in carbs and much heavier in fat compared to alfalfa sprouts per calorie. Avocado has a macronutrient ratio of 4:19:77 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Alfalfa Sprouts | |
|---|---|---|
| Protein | 4% | 53% |
| Carbohydrates | 19% | 29% |
| Fat | 77% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 3.1 times less carbohydrates than avocado - alfalfa sprout has 2.1g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 258% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Alfalfa sprouts and avocado contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Alfalfa sprout has 104% more protein than avocado - alfalfa sprout has 4g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Alfalfa sprout has 29.8 times less saturated fat than avocado - alfalfa sprout has 0.07g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprouts and avocado contain similar amounts of Vitamin C - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Alfalfa sprouts and avocado contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 97 times more Vitamin E than alfalfa sprout - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Alfalfa sprouts and avocado contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and alfalfa sprouts contain significant amounts of thiamin and riboflavin.
| Avocado | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.075 MG | 0.076 MG |
| Riboflavin | 0.143 MG | 0.126 MG |
| Niacin | 1.912 MG | 0.481 MG |
| Pantothenic acid | 1.463 MG | 0.563 MG |
| Vitamin B6 | 0.287 MG | 0.034 MG |
| Folate | 89 UG | 36 UG |
Minerals
calcium
Alfalfa sprout has 146% more calcium than avocado - alfalfa sprout has 32mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Alfalfa sprouts and avocado contain similar amounts of iron - alfalfa sprout has 0.96mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 542% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and avocado has 507mg 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 avocado and alfalfa sprouts contain significant amounts of beta-carotene.
| Avocado | Alfalfa Sprouts | |
|---|---|---|
| beta-carotene | 63 UG | 87 UG |
| alpha-carotene | 24 UG | 6 UG |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and alfalfa sprouts contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.175 G |
| Total | 0.125 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than alfalfa sprout per 100 grams.
| Avocado | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 1.674 G | 0.234 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and alfalfa sprout has 90% less calories than avocado - alfalfa sprout has 23 calories in 100g and avocado has 167 calories.
Is alfalfa sprouts or avocado better for protein?
Alfalfa sprout has 100% more protein than avocado - alfalfa sprout has 4g of protein per 100 grams and avocado has 2g of protein.
Does alfalfa sprouts or avocado contain more potassium?
Avocado is a rich source of potassium and it has 540% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and avocado has 507mg of potassium.