Egg vs. Alfalfa Sprouts
Nutrition comparison of Egg and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and alfalfa sprouts:
- Alfalfa sprout has 44.3 times less saturated fat than egg.
- Alfalfa sprout has signficantly more dietary fiber than egg.
- Egg has more lutein + zeaxanthin than alfalfa sprout, however, alfalfa sprout contains more beta-carotene than egg.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, alfalfa sprout contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and alfalfa sprout has 84% less calories than egg - alfalfa sprout has 23 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is lighter in protein, much lighter in carbs and much heavier in fat compared to alfalfa sprouts per calorie. Egg has a macronutrient ratio of 36:2:62 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Alfalfa Sprouts | |
|---|---|---|
| Protein | 36% | 53% |
| Carbohydrates | 2% | 29% |
| Fat | 62% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and egg are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Alfalfa sprout has signficantly more dietary fiber than egg - alfalfa sprout has 1.9g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Alfalfa sprouts and egg contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 215% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Alfalfa sprout has 44.3 times less saturated fat than egg - alfalfa sprout has 0.07g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and alfalfa sprouts are low in trans fat - egg has 0.04g of trans fat per 100 grams and alfalfa sprout does not contain significant amounts.
cholesterol
Egg is high in cholesterol and alfalfa sprout has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and alfalfa sprout does not contain significant amounts.
Vitamins
Vitamin C
Alfalfa sprout has more Vitamin C than egg - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 19 times more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than alfalfa sprout - egg has 82iu of Vitamin D per 100 grams and alfalfa sprout does not contain significant amounts.
Vitamin E
Alfalfa sprouts and egg contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Alfalfa sprout has 100 times more Vitamin K than egg - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, alfalfa sprout contains more niacin. Both egg and alfalfa sprouts contain significant amounts of thiamin and folate.
| Egg | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.04 MG | 0.076 MG |
| Riboflavin | 0.457 MG | 0.126 MG |
| Niacin | 0.075 MG | 0.481 MG |
| Pantothenic acid | 1.533 MG | 0.563 MG |
| Vitamin B6 | 0.17 MG | 0.034 MG |
| Folate | 47 UG | 36 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 75% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 82% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Egg has 75% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than alfalfa sprout per 100 grams, however, alfalfa sprout contains more beta-carotene than egg per 100 grams.
| Egg | Alfalfa Sprouts | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | ~ |
| beta-carotene | ~ | 87 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 egg per 100 grams, however, egg contains more dha than alfalfa sprout per 100 grams.
| Egg | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.175 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than alfalfa sprout per 100 grams.
| Egg | Alfalfa Sprouts | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.234 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and alfalfa sprout has 80% less calories than egg - alfalfa sprout has 23 calories in 100g and egg has 143 calories.
Is alfalfa sprouts or egg better for protein?
Egg is a fantastic source of protein and it has 220% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and egg has 12.6g of protein.