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.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
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
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) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Okra 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 % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 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.