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.
Detailed nutritional comparison of grapes 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: 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.


Image of Grapes src
Image of Alfalfa Sprouts src

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 4:94:2 and for alfalfa sprouts, 52:27:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Alfalfa Sprouts
Protein 4% 52%
Carbohydrates 94% 27%
Fat 2% 21%
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 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 Grapes or Alfalfa Sprouts .

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) .

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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.