Alfalfa Sprouts vs. Nori
Nutrition comparison of Alfalfa Sprouts and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and nori:
- Alfalfa sprout has signficantly more dietary fiber than nori.
- Nori has more riboflavin, niacin, Vitamin B6 and folate.
- Nori is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and nori contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and nori has 35 calories.
For macronutrient ratios, alfalfa sprouts is lighter in protein, lighter in carbs and heavier in fat compared to nori per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Nori | |
|---|---|---|
| Protein | 53% | 67% |
| Carbohydrates | 29% | 33% |
| Fat | 18% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprouts and nori contain similar amounts of carbs - alfalfa sprout has 2.1g of total carbs per 100 grams and nori has 5.1g of carbohydrates.
dietary fiber
Alfalfa sprout has signficantly more dietary fiber than nori - alfalfa sprout has 1.9g of dietary fiber per 100 grams and nori has 0.3g of dietary fiber.
sugar
Alfalfa sprouts and nori contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and nori has 0.49g of sugar.
Protein
protein
Nori has 46% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and nori has 5.8g of protein.
Fat
saturated fat
Both alfalfa sprouts and nori are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and nori has 0.06g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 376% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and nori has 39mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 31 times more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and nori has 260ug of Vitamin A.
Vitamin E
Alfalfa sprouts and nori contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and nori has 1mg of Vitamin E.
Vitamin K
Alfalfa sprout has 663% more Vitamin K than nori - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and nori has 4ug of Vitamin K.
The B Vitamins
Nori has more riboflavin, niacin, Vitamin B6 and folate. Both alfalfa sprouts and nori contain significant amounts of thiamin and pantothenic acid.
| Alfalfa Sprouts | Nori | |
|---|---|---|
| Thiamin | 0.076 MG | 0.098 MG |
| Riboflavin | 0.126 MG | 0.446 MG |
| Niacin | 0.481 MG | 1.47 MG |
| Pantothenic acid | 0.563 MG | 0.521 MG |
| Vitamin B6 | 0.034 MG | 0.159 MG |
| Folate | 36 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 119% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and nori has 70mg of calcium.
iron
Nori has 88% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and nori has 1.8mg of iron.
potassium
Nori is an excellent source of potassium and it has 351% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and nori has 356mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than alfalfa sprout per 100 grams.
| Alfalfa Sprouts | Nori | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.175 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than nori per 100 grams.
| Alfalfa Sprouts | Nori | |
|---|---|---|
| linoleic acid | 0.234 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.234 G | 0.013 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: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Nori (Seaweed, laver, raw) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Nori 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 % |
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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 % |
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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% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 nori contain more calories in 100 grams?Alfalfa sprouts and nori contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and nori has 35 calories.
Is alfalfa sprouts or nori better for protein?
Nori has 50% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and nori has 5.8g of protein.
Does alfalfa sprouts or nori have more carbohydrates?
By weight, alfalfa sprouts and nori contain similar amounts of carbs - alfalfa sprout has 2.1g of carbs for 100g and nori has 5.1g of carbohydrates.
Does alfalfa sprouts or nori contain more calcium?
Nori is a rich source of calcium and it has 120% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and nori has 70mg of calcium.
Does alfalfa sprouts or nori contain more potassium?
Nori is a rich source of potassium and it has 350% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and nori has 356mg of potassium.