Alfalfa Sprouts vs. Peas

Nutrition comparison of Alfalfa Sprouts and Peas


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

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

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

  • Alfalfa sprout has 27.3 times less sugar than pea.
  • Alfalfa sprout has 5.8 times less carbohydrates than pea.
  • Alfalfa sprout has 72% less calories than pea.
  • Pea has more thiamin, niacin and Vitamin B6, however, alfalfa sprout contains more pantothenic acid.
  • Pea is a great source of potassium.
  • Pea is an excellent source of Vitamin C and dietary fiber.
Detailed nutritional comparison of alfalfa sprouts and peas 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 Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Alfalfa Sprouts src
Image of Peas src

Calories and Carbs

calories

Alfalfa sprout has 72% less calories than pea - alfalfa sprout has 23 calories per 100 grams and pea has 81 calories.

For macronutrient ratios, alfalfa sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to peas per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Alfalfa Sprouts Peas
Protein 53% 26%
Carbohydrates 29% 69%
Fat 18% 5%
Alcohol ~ ~

carbohydrates

Alfalfa sprout has 5.8 times less carbohydrates than pea - alfalfa sprout has 2.1g of total carbs per 100 grams and pea has 14.5g of carbohydrates.

dietary fiber

Pea is an excellent source of dietary fiber and it has 200% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

sugar

Alfalfa sprout has 27.3 times less sugar than pea - alfalfa sprout has 0.2g of sugar per 100 grams and pea has 5.7g of sugar.



Protein

protein

Alfalfa sprouts and peas contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and pea has 5.4g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Pea is an excellent source of Vitamin C and it has 388% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.

Vitamin A

Pea has 375% more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.

Vitamin E

Alfalfa sprouts and peas contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.

Vitamin K

Alfalfa sprouts and peas contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.

The B Vitamins

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

Alfalfa Sprouts Peas
Thiamin 0.076 MG 0.266 MG
Riboflavin 0.126 MG 0.132 MG
Niacin 0.481 MG 2.09 MG
Pantothenic acid 0.563 MG 0.104 MG
Vitamin B6 0.034 MG 0.169 MG
Folate 36 UG 65 UG

Minerals

calcium

Alfalfa sprouts and peas contain similar amounts of calcium - alfalfa sprout has 32mg of calcium per 100 grams and pea has 25mg of calcium.

iron

Pea has 53% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and pea has 1.5mg of iron.

potassium

Pea is a great source of potassium and it has 209% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and pea has 244mg 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 Peas
beta-carotene 87 UG 449 UG
alpha-carotene 6 UG 21 UG
lutein + zeaxanthin ~ 2477 UG

Omega-3 and Omega-6

omega 3s

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

Alfalfa Sprouts Peas
alpha linoleic acid 0.175 G 0.035 G
Total 0.175 G 0.035 G

omega 6s

Comparing omega-6 fatty acids, both alfalfa sprouts and peas contain significant amounts of linoleic acid.

Alfalfa Sprouts Peas
linoleic acid 0.234 G 0.152 G
Total 0.234 G 0.152 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 Peas (Peas, green, raw) .

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