Alfalfa Sprouts vs. Okra

Nutrition comparison of Alfalfa Sprouts and Okra


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

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

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

  • Okra has more thiamin, niacin and Vitamin B6, however, alfalfa sprout contains more riboflavin and pantothenic acid.
  • Okra is a great source of potassium.
  • Okra is an excellent source of Vitamin C, calcium and dietary fiber.
Detailed nutritional comparison of alfalfa sprouts and okra 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 Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Alfalfa Sprouts src
Image of Okra src

Calories and Carbs

calories

Alfalfa sprouts and okra contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and okra has 33 calories.

For macronutrient ratios, alfalfa sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to okra per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Alfalfa Sprouts Okra
Protein 53% 19%
Carbohydrates 29% 76%
Fat 18% 5%
Alcohol ~ ~

carbohydrates

Alfalfa sprouts and okra contain similar amounts of carbs - alfalfa sprout has 2.1g of total carbs per 100 grams and okra has 7.5g of carbohydrates.

dietary fiber

Okra is an excellent source of dietary fiber and it has 68% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.

sugar

Alfalfa sprouts and okra contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and okra has 1.5g of sugar.

Protein

protein

Alfalfa sprout has 107% more protein than okra - alfalfa sprout has 4g of protein per 100 grams and okra has 1.9g of protein.

Fat

saturated fat

Both alfalfa sprouts and okra are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and okra has 0.03g of saturated fat.

Vitamins

Vitamin C

Okra is an excellent source of Vitamin C and it has 180% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.

Vitamin A

Okra has 350% more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.

Vitamin E

Alfalfa sprouts and okra contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.

Vitamin K

Alfalfa sprouts and okra contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.

The B Vitamins

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

Alfalfa Sprouts Okra
Thiamin 0.076 MG 0.2 MG
Riboflavin 0.126 MG 0.06 MG
Niacin 0.481 MG 1 MG
Pantothenic acid 0.563 MG 0.245 MG
Vitamin B6 0.034 MG 0.215 MG
Folate 36 UG 60 UG

Minerals

calcium

Okra is an excellent source of calcium and it has 156% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and okra has 82mg of calcium.

iron

Alfalfa sprouts and okra contain similar amounts of iron - alfalfa sprout has 0.96mg of iron per 100 grams and okra has 0.62mg of iron.

potassium

Okra is a great source of potassium and it has 278% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and okra has 299mg 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,

Alfalfa Sprouts Okra
Quercetin 1.7 mg 20.97 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 Okra
beta-carotene 87 UG 416 UG
alpha-carotene 6 UG 27 UG
lutein + zeaxanthin ~ 280 UG

Omega-3 and Omega-6

omega 3s

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

Alfalfa Sprouts Okra
alpha linoleic acid 0.175 G 0.001 G
Total 0.175 G 0.001 G

omega 6s

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

Alfalfa Sprouts Okra
linoleic acid 0.234 G 0.026 G
Total 0.234 G 0.026 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 Okra (Okra, raw) .

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FAQ

Does alfalfa sprouts or okra contain more calories in 100 grams?
Alfalfa sprouts and okra contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and okra has 33 calories.

Is alfalfa sprouts or okra better for protein?
Alfalfa sprout has 110% more protein than okra - alfalfa sprout has 4g of protein per 100 grams and okra has 1.9g of protein.

Does alfalfa sprouts or okra have more carbohydrates?
By weight, alfalfa sprouts and okra contain similar amounts of carbs - alfalfa sprout has 2.1g of carbs for 100g and okra has 7.5g of carbohydrates.

Does alfalfa sprouts or okra contain more calcium?
Okra is a rich source of calcium and it has 160% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and okra has 82mg of calcium.