Alfalfa Sprouts vs. Bean Sprouts
Nutrition comparison of Alfalfa Sprouts and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and bean sprouts:
- Bean sprout has more Vitamin B6.
- Bean sprout is a great source of Vitamin C.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and bean sprouts contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, alfalfa sprouts is heavier in protein, much lighter in carbs and heavier in fat compared to bean sprouts per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Bean Sprouts | |
|---|---|---|
| Protein | 53% | 33% |
| Carbohydrates | 29% | 63% |
| Fat | 18% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprouts and bean sprouts contain similar amounts of carbs - alfalfa sprout has 2.1g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Alfalfa sprouts and bean sprouts contain similar amounts of dietary fiber - alfalfa sprout has 1.9g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Alfalfa sprouts and bean sprouts contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Alfalfa sprouts and bean sprouts contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both alfalfa sprouts and bean sprouts are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has 61% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Alfalfa sprouts and bean sprouts contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin E
Alfalfa sprouts and bean sprouts contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Alfalfa sprouts and bean sprouts contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Bean sprout has more Vitamin B6. Both alfalfa sprouts and bean sprouts contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Alfalfa Sprouts | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.076 MG | 0.084 MG |
| Riboflavin | 0.126 MG | 0.124 MG |
| Niacin | 0.481 MG | 0.749 MG |
| Pantothenic acid | 0.563 MG | 0.38 MG |
| Vitamin B6 | 0.034 MG | 0.088 MG |
| Folate | 36 UG | 61 UG |
Minerals
calcium
Alfalfa sprout has 146% more calcium than bean sprout - alfalfa sprout has 32mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Alfalfa sprouts and bean sprouts contain similar amounts of iron - alfalfa sprout has 0.96mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Bean sprout has 89% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and bean sprout has 149mg 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 sprout has more quercetin than bean sprout per 100 grams, however, bean sprout contains more kaempferol than alfalfa sprout per 100 grams.
| Alfalfa Sprouts | Bean Sprouts | |
|---|---|---|
| Quercetin | 1.7 mg | 0.15 mg |
| kaempferol | ~ | 0.33 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 bean sprouts contain small amounts of alpha-carotene.
| Alfalfa Sprouts | Bean Sprouts | |
|---|---|---|
| beta-carotene | 87 UG | 6 UG |
| alpha-carotene | 6 UG | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Alfalfa Sprouts | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.016 G |
| Total | 0.175 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than bean sprout per 100 grams.
| Alfalfa Sprouts | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.234 G | 0.042 G |
| Total | 0.234 G | 0.042 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 Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Bean Sprouts g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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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 % |
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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 bean sprouts contain more calories in 100 grams?Alfalfa sprouts and bean sprouts contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and bean sprout has 30 calories.
Is alfalfa sprouts or bean sprouts better for protein?
Alfalfa sprouts and bean sprouts contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and bean sprout has 3g of protein.
Does alfalfa sprouts or bean sprouts have more carbohydrates?
By weight, alfalfa sprouts and bean sprouts contain similar amounts of carbs - alfalfa sprout has 2.1g of carbs for 100g and bean sprout has 5.9g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in bean sprouts comprise of 70% sugar and 30% dietary fiber.