Alfalfa Sprouts vs. Green Bean

Nutrition comparison of Alfalfa Sprouts and Green Bean


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

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

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

  • Alfalfa sprout has more pantothenic acid, however, green bean contains more Vitamin B6.
  • Green bean is a great source of Vitamin C, dietary fiber and potassium.
Detailed nutritional comparison of alfalfa sprouts and green bean 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 Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Alfalfa Sprouts src
Image of Green Bean src

Calories and Carbs

calories

Alfalfa sprouts and green bean contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and green bean has 31 calories.

For macronutrient ratios, alfalfa sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to green bean per calorie. Alfalfa sprouts has a macronutrient ratio of 52:27:21 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Alfalfa Sprouts Green Bean
Protein 52% 20%
Carbohydrates 27% 76%
Fat 21% 5%
Alcohol ~ ~

carbohydrates

Alfalfa sprouts and green bean contain similar amounts of carbs - alfalfa sprout has 2.1g of total carbs per 100 grams and green bean has 7g of carbohydrates.

The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.

dietary fiber

Green bean is a great source of dietary fiber and it has 42% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.

sugar

Alfalfa sprouts and green bean contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and green bean has 3.3g of sugar.

Protein

protein

Alfalfa sprout has 118% more protein than green bean - alfalfa sprout has 4g of protein per 100 grams and green bean has 1.8g of protein.

Fat

saturated fat

Both alfalfa sprouts and green bean are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.

Vitamins

Vitamin C

Green bean is a great source of Vitamin C and it has 49% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.

Vitamin A

Green bean has 338% more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.

Vitamin E

Alfalfa sprouts and green bean contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.

Vitamin K

Alfalfa sprouts and green bean contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.

The B Vitamins

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

Alfalfa Sprouts Green Bean
Thiamin 0.076 MG 0.082 MG
Riboflavin 0.126 MG 0.104 MG
Niacin 0.481 MG 0.734 MG
Pantothenic acid 0.563 MG 0.225 MG
Vitamin B6 0.034 MG 0.141 MG
Folate 36 UG 33 UG

Minerals

calcium

Alfalfa sprouts and green bean contain similar amounts of calcium - alfalfa sprout has 32mg of calcium per 100 grams and green bean has 37mg of calcium.

iron

Alfalfa sprouts and green bean contain similar amounts of iron - alfalfa sprout has 0.96mg of iron per 100 grams and green bean has 1mg of iron.

potassium

Green bean is a great source of potassium and it has 167% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and green bean has 211mg 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, both alfalfa sprouts and green bean contain significant amounts of quercetin.

Alfalfa Sprouts Green Bean
Quercetin 1.7 mg 2.73 mg
luteolin ~ 0.13 mg
kaempferol ~ 0.45 mg
myricetin ~ 0.13 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 Sprouts Green Bean
beta-carotene 87 UG 379 UG
alpha-carotene 6 UG 69 UG
lutein + zeaxanthin ~ 640 UG

Omega-3 and Omega-6

omega 3s

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

Alfalfa Sprouts Green Bean
alpha linoleic acid 0.175 G 0.069 G
Total 0.175 G 0.069 G

omega 6s

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

Alfalfa Sprouts Green Bean
linoleic acid 0.234 G 0.044 G
Total 0.234 G 0.044 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 Green Bean .

Note: The specific food items compared are: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Green Bean (Beans, snap, green, raw) .

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FAQ

Does alfalfa sprouts or green bean contain more calories in 100 grams?
Alfalfa sprouts and green bean contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and green bean has 31 calories.

Is alfalfa sprouts or green bean better for protein?
Alfalfa sprout has 120% more protein than green bean - alfalfa sprout has 4g of protein per 100 grams and green bean has 1.8g of protein.

Does alfalfa sprouts or green bean have more carbohydrates?
By weight, alfalfa sprouts and green bean contain similar amounts of carbs - alfalfa sprout has 2.1g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.