Alfalfa Sprouts vs. Edamame

Nutrition comparison of Alfalfa Sprouts and Edamame


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

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

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

  • Alfalfa sprout has 3.2 times less carbohydrates than edamame.
  • Edamame has more thiamin, niacin, Vitamin B6 and folate.
  • Edamame is a great source of iron and protein.
  • Edamame is an excellent source of calcium, dietary fiber and potassium.
Detailed nutritional comparison of alfalfa sprouts and edamame 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 Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Alfalfa Sprouts src
Image of Edamame src

Calories and Carbs

calories

Edamame is high in calories and alfalfa sprout has 81% less calories than edamame - alfalfa sprout has 23 calories per 100 grams and edamame has 121 calories.

For macronutrient ratios, alfalfa sprouts is heavier in protein, lighter in fat and similar to edamame for carbs. Alfalfa sprouts has a macronutrient ratio of 52:27:21 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Alfalfa Sprouts Edamame
Protein 52% 37%
Carbohydrates 27% 27%
Fat 21% 36%
Alcohol ~ ~

carbohydrates

Alfalfa sprout has 3.2 times less carbohydrates than edamame - alfalfa sprout has 2.1g of total carbs per 100 grams and edamame has 8.9g of carbohydrates.

The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in edamame comprise of 58% dietary fiber, 25% sugar and 17% starch.

dietary fiber

Edamame is an excellent source of dietary fiber and it has 174% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and edamame has 5.2g of dietary fiber.

sugar

Alfalfa sprouts and edamame contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and edamame has 2.2g of sugar.

Protein

protein

Edamame is a great source of protein and it has 198% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and edamame has 11.9g of protein.

Fat

saturated fat

Both alfalfa sprouts and edamame are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and edamame has 0.62g of saturated fat.

trans fat

Both edamame and alfalfa sprouts are low in trans fat - edamame has 0.01g of trans fat per 100 grams and alfalfa sprout does not contain significant amounts.

Vitamins

Vitamin C

Alfalfa sprouts and edamame contain similar amounts of Vitamin C - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and edamame has 6.1mg of Vitamin C.

Vitamin A

Alfalfa sprouts and edamame contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and edamame has 15ug of Vitamin A.

Vitamin E

Alfalfa sprouts and edamame contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and edamame has 0.68mg of Vitamin E.

Vitamin K

Alfalfa sprouts and edamame contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and edamame has 26.7ug of Vitamin K.

The B Vitamins

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

Alfalfa Sprouts Edamame
Thiamin 0.076 MG 0.2 MG
Riboflavin 0.126 MG 0.155 MG
Niacin 0.481 MG 0.915 MG
Pantothenic acid 0.563 MG 0.395 MG
Vitamin B6 0.034 MG 0.1 MG
Folate 36 UG 311 UG

Minerals

calcium

Edamame is an excellent source of calcium and it has 97% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and edamame has 63mg of calcium.

iron

Edamame is a great source of iron and it has 136% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and edamame has 2.3mg of iron.

potassium

Edamame is an excellent source of potassium and it has 452% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and edamame has 436mg 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,

Alfalfa Sprouts Edamame
beta-carotene 87 UG 175 UG
alpha-carotene 6 UG ~
lutein + zeaxanthin ~ 1619 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than alfalfa sprout per 100 grams.

Alfalfa Sprouts Edamame
alpha linoleic acid 0.175 G 0.358 G
EPA ~ 0.003 G
Total 0.175 G 0.361 G

omega 6s

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

Alfalfa Sprouts Edamame
linoleic acid 0.234 G 1.792 G
other omega 6 ~ 0.002 G
Total 0.234 G 1.794 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 Edamame .

Note: The specific food items compared are: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Edamame (Edamame, frozen, prepared) .

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FAQ

Does alfalfa sprouts or edamame contain more calories in 100 grams?
Edamame is high in calories and alfalfa sprout has 80% less calories than edamame - alfalfa sprout has 23 calories in 100g and edamame has 121 calories.

Is alfalfa sprouts or edamame better for protein?
Edamame is a great source of protein and it has 200% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and edamame has 11.9g of protein.

Does alfalfa sprouts or edamame contain more calcium?
Edamame is a rich source of calcium and it has 100% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and edamame has 63mg of calcium.

Does alfalfa sprouts or edamame contain more potassium?
Edamame is a rich source of potassium and it has 450% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and edamame has 436mg of potassium.