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.
Detailed nutritional comparison of alfalfa sprouts and bean sprouts is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Alfalfa Sprouts src
Image of Bean Sprouts src

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 52:27:21 and for bean sprouts, 32:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Alfalfa Sprouts Bean Sprouts
Protein 52% 32%
Carbohydrates 27% 63%
Fat 21% 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 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 Bean Sprouts .

Note: The specific food items compared are: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .

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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.