Blueberry vs. Alfalfa Sprouts

Nutrition comparison of Blueberry and Alfalfa Sprouts


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of blueberry versus alfalfa sprouts (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in blueberry and alfalfa sprouts:

  • Alfalfa sprout has 48.8 times less sugar than blueberry.
  • Alfalfa sprout has 5.9 times less carbohydrates than blueberry.
  • Alfalfa sprout has 60% less calories than blueberry.
  • Alfalfa sprout has more beta-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than alfalfa sprout.
  • Alfalfa sprout has more thiamin, riboflavin, pantothenic acid and folate.
  • Blueberry is a great source of dietary fiber.
Detailed nutritional comparison of blueberry and alfalfa 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: Blueberry (Blueberries, raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Alfalfa Sprouts src

Calories and Carbs

calories

Alfalfa sprout has 60% less calories than blueberry - alfalfa sprout has 23 calories per 100 grams and blueberry has 57 calories.

Blueberry Alfalfa Sprouts
Protein 4% 52%
Carbohydrates 91% 27%
Fat 4% 21%
Alcohol ~ ~

carbohydrates

Alfalfa sprout has 5.9 times less carbohydrates than blueberry - alfalfa sprout has 2.1g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

Blueberry is a great source of dietary fiber and it has 26% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.

sugar

Alfalfa sprout has 48.8 times less sugar than blueberry - alfalfa sprout has 0.2g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Alfalfa sprout has 439% more protein than blueberry - alfalfa sprout has 4g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

Both alfalfa sprouts and blueberry are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.

Vitamins

Vitamin C

Alfalfa sprouts and blueberry contain similar amounts of Vitamin C - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

Alfalfa sprouts and blueberry contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.

Vitamin E

Alfalfa sprouts and blueberry contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Alfalfa sprouts and blueberry contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

Alfalfa sprout has more thiamin, riboflavin, pantothenic acid and folate. Both blueberry and alfalfa sprouts contain significant amounts of niacin and Vitamin B6.

Blueberry Alfalfa Sprouts
Thiamin 0.037 MG 0.076 MG
Riboflavin 0.041 MG 0.126 MG
Niacin 0.418 MG 0.481 MG
Pantothenic acid 0.124 MG 0.563 MG
Vitamin B6 0.052 MG 0.034 MG
Folate 6 UG 36 UG

Minerals

calcium

Alfalfa sprout has 433% more calcium than blueberry - alfalfa sprout has 32mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Alfalfa sprout has 243% more iron than blueberry - alfalfa sprout has 0.96mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Alfalfa sprouts and blueberry contain similar amounts of potassium - alfalfa sprout has 79mg of potassium per 100 grams and blueberry has 77mg 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,

Blueberry Alfalfa Sprouts
luteolin 0.2 mg ~
kaempferol 1.66 mg ~
myricetin 1.3 mg ~
Quercetin 7.67 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 blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than alfalfa sprout per 100 grams.

Blueberry Alfalfa Sprouts
beta-carotene 32 UG 87 UG
lutein + zeaxanthin 80 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 blueberry per 100 grams.

Blueberry Alfalfa Sprouts
alpha linoleic acid 0.058 G 0.175 G
Total 0.058 G 0.175 G

omega 6s

Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than blueberry per 100 grams.

Blueberry Alfalfa Sprouts
linoleic acid 0.088 G 0.234 G
Total 0.088 G 0.234 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 Blueberry or Alfalfa Sprouts .

Note: The specific food items compared are: Blueberry (Blueberries, raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .

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FAQ

Does alfalfa sprouts or blueberry contain more calories in 100 grams?
Alfalfa sprout has 60% less calories than blueberry - alfalfa sprout has 23 calories in 100g and blueberry has 57 calories.

Is alfalfa sprouts or blueberry better for protein?
Alfalfa sprout has 440% more protein than blueberry - alfalfa sprout has 4g of protein per 100 grams and blueberry has 0.74g of protein.

Does alfalfa sprouts or blueberry have more carbohydrates?
By weight, alfalfa sprout has 5.9 times fewer carbohydrates than blueberry - alfalfa sprout has 2.1g of carbs for 100g and blueberry has 14.5g of carbohydrates.