Grapes vs. Alfalfa Sprouts
Nutrition comparison of Grapes and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and alfalfa sprouts:
- Alfalfa sprout has 67% less calories than grape.
- Alfalfa sprout has 7.6 times less carbohydrates than grape.
- Alfalfa sprout has more beta-carotene than grape, however, grape contains more lutein + zeaxanthin than alfalfa sprout.
- Alfalfa sprout has more niacin, pantothenic acid and folate, however, grape contains more Vitamin B6.
- Alfalfa sprout has signficantly less sugar than grape.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprout has 67% less calories than grape - alfalfa sprout has 23 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. Grapes has a macronutrient ratio of 4:95:2 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Alfalfa Sprouts | |
|---|---|---|
| Protein | 4% | 53% |
| Carbohydrates | 95% | 29% |
| Fat | 2% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 7.6 times less carbohydrates than grape - alfalfa sprout has 2.1g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Alfalfa sprout has 111% more dietary fiber than grape - alfalfa sprout has 1.9g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Alfalfa sprout has signficantly less sugar than grape - alfalfa sprout has 0.2g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Alfalfa sprout has 454% more protein than grape - alfalfa sprout has 4g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both alfalfa sprouts and grapes are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has 156% more Vitamin C than grape - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Alfalfa sprouts and grapes contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Alfalfa sprouts and grapes contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Alfalfa sprouts and grapes contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more niacin, pantothenic acid and folate, however, grape contains more Vitamin B6. Both grapes and alfalfa sprouts contain significant amounts of thiamin and riboflavin.
| Grapes | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.069 MG | 0.076 MG |
| Riboflavin | 0.07 MG | 0.126 MG |
| Niacin | 0.188 MG | 0.481 MG |
| Pantothenic acid | 0.05 MG | 0.563 MG |
| Vitamin B6 | 0.086 MG | 0.034 MG |
| Folate | 2 UG | 36 UG |
Minerals
calcium
Alfalfa sprout has 220% more calcium than grape - alfalfa sprout has 32mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Alfalfa sprout has 167% more iron than grape - alfalfa sprout has 0.96mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 142% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and grape has 191mg 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 sprout has more beta-carotene than grape per 100 grams, however, grape contains more lutein + zeaxanthin than alfalfa sprout per 100 grams. Both grapes and alfalfa sprouts contain small amounts of alpha-carotene.
| Grapes | Alfalfa Sprouts | |
|---|---|---|
| beta-carotene | 39 UG | 87 UG |
| alpha-carotene | 1 UG | 6 UG |
| lutein + zeaxanthin | 72 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.175 G |
| Total | 0.011 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than grape per 100 grams.
| Grapes | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.037 G | 0.234 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Grapes g
()
|
Daily Values (%) |
Alfalfa 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% |
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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 % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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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% |
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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% |
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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% |
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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% |
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| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| 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 grapes contain more calories in 100 grams?Alfalfa sprout has 70% less calories than grape - alfalfa sprout has 23 calories in 100g and grape has 69 calories.
Is alfalfa sprouts or grapes better for protein?
Alfalfa sprout has 450% more protein than grape - alfalfa sprout has 4g of protein per 100 grams and grape has 0.72g of protein.
Does alfalfa sprouts or grapes have more carbohydrates?
By weight, alfalfa sprout has 7.6 times fewer carbohydrates than grape - alfalfa sprout has 2.1g of carbs for 100g and grape has 18.1g of carbohydrates.