Peanuts vs. Alfalfa Sprouts

Nutrition comparison of Peanuts and Alfalfa Sprouts


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

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

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

  • Alfalfa sprout has 23.5 times less sugar than peanut.
  • Alfalfa sprout has 9.1 times less carbohydrates than peanut.
  • Peanut has more niacin, Vitamin B6 and folate.
  • Peanut has signficantly more Vitamin E than alfalfa sprout.
  • Peanut is a great source of calcium.
  • Peanut is an excellent source of dietary fiber, potassium and protein.
Detailed nutritional comparison of peanuts 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of Peanuts src
Image of Alfalfa Sprouts src

Calories and Carbs

calories

Peanut is high in calories and alfalfa sprout has 96% less calories than peanut - alfalfa sprout has 23 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, peanuts is much lighter in protein, lighter in carbs and much heavier in fat compared to alfalfa sprouts per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanuts Alfalfa Sprouts
Protein 16% 53%
Carbohydrates 14% 29%
Fat 71% 18%
Alcohol ~ ~

carbohydrates

Alfalfa sprout has 9.1 times less carbohydrates than peanut - alfalfa sprout has 2.1g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Peanut is an excellent source of dietary fiber and it has 342% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

Alfalfa sprout has 23.5 times less sugar than peanut - alfalfa sprout has 0.2g of sugar per 100 grams and peanut has 4.9g of sugar.

Protein

protein

Peanut is an excellent source of protein and it has 510% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Peanut is high in saturated fat and alfalfa sprout has 99% less saturated fat than peanut - alfalfa sprout has 0.07g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both peanuts and alfalfa sprouts are low in trans fat - peanut has 0.03g of trans fat per 100 grams and alfalfa sprout does not contain significant amounts.

Vitamins

Vitamin C

Alfalfa sprout has more Vitamin C than peanut - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and peanut does not contain significant amounts.

Vitamin A

Alfalfa sprout has more Vitamin A than peanut - alfalfa sprout has 8ug of Vitamin A per 100 grams and peanut does not contain significant amounts.

Vitamin E

Peanut has signficantly more Vitamin E than alfalfa sprout - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

Vitamin K

Alfalfa sprout has more Vitamin K than peanut - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and peanut does not contain significant amounts.

The B Vitamins

Peanut has more niacin, Vitamin B6 and folate. Both peanuts and alfalfa sprouts contain significant amounts of thiamin, riboflavin and pantothenic acid.

Peanuts Alfalfa Sprouts
Thiamin 0.152 MG 0.076 MG
Riboflavin 0.197 MG 0.126 MG
Niacin 14.355 MG 0.481 MG
Pantothenic acid 1.011 MG 0.563 MG
Vitamin B6 0.466 MG 0.034 MG
Folate 97 UG 36 UG

Minerals

calcium

Peanut is a great source of calcium and it has 81% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Peanut has 65% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Peanut is an excellent source of potassium and it has 703% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Peanuts Alfalfa Sprouts
alpha linoleic acid 0.026 G 0.175 G
Total 0.026 G 0.175 G

omega 6s

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

Peanuts Alfalfa Sprouts
other omega 6 0.004 G ~
linoleic acid 9.715 G 0.234 G
Total 9.719 G 0.234 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .

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FAQ

Does alfalfa sprouts or peanuts contain more calories in 100 grams?
Peanut is high in calories and alfalfa sprout has 100% less calories than peanut - alfalfa sprout has 23 calories in 100g and peanut has 587 calories.

Is alfalfa sprouts or peanuts better for protein?
Peanut is a fantastic source of protein and it has 510% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and peanut has 24.4g of protein.

Does alfalfa sprouts or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 700% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and peanut has 634mg of potassium.