Tofu vs. Alfalfa Sprouts
Nutrition comparison of Tofu and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and alfalfa sprouts:
- Alfalfa sprout has 70% less calories than tofu.
- Alfalfa sprout has more riboflavin, niacin, pantothenic acid and folate.
- Alfalfa sprout has signficantly more dietary fiber than tofu.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprout has 70% less calories than tofu - alfalfa sprout has 23 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is lighter in protein, lighter in carbs and much heavier in fat compared to alfalfa sprouts per calorie. Tofu has a macronutrient ratio of 39:9:52 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Alfalfa Sprouts | |
|---|---|---|
| Protein | 39% | 53% |
| Carbohydrates | 9% | 29% |
| Fat | 52% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and tofu are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Alfalfa sprout has signficantly more dietary fiber than tofu - alfalfa sprout has 1.9g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Alfalfa sprouts and tofu contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 103% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both alfalfa sprouts and tofu are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has 81 times more Vitamin C than tofu - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Alfalfa sprout has more Vitamin A than tofu - alfalfa sprout has 8ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Alfalfa sprouts and tofu contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Alfalfa sprout has 11 times more Vitamin K than tofu - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more riboflavin, niacin, pantothenic acid and folate. Both tofu and alfalfa sprouts contain significant amounts of thiamin and Vitamin B6.
| Tofu | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.081 MG | 0.076 MG |
| Riboflavin | 0.052 MG | 0.126 MG |
| Niacin | 0.195 MG | 0.481 MG |
| Pantothenic acid | 0.068 MG | 0.563 MG |
| Vitamin B6 | 0.047 MG | 0.034 MG |
| Folate | 15 UG | 36 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 994% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 458% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Tofu has 53% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tofu and alfalfa sprouts contain significant amounts of alpha linoleic acid (ALA).
| Tofu | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.175 G |
| Total | 0.319 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than alfalfa sprout per 100 grams.
| Tofu | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 2.38 G | 0.234 G |
| Total | 2.38 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Tofu g
()
|
Daily Values (%) |
Alfalfa Sprouts 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 tofu contain more calories in 100 grams?Alfalfa sprout has 70% less calories than tofu - alfalfa sprout has 23 calories in 100g and tofu has 76 calories.
Is alfalfa sprouts or tofu better for protein?
Tofu is a great source of protein and it has 100% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and tofu has 8.1g of protein.
Does alfalfa sprouts or tofu contain more calcium?
Tofu is a rich source of calcium and it has 990% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and tofu has 350mg of calcium.
Does alfalfa sprouts or tofu contain more iron?
Tofu is an abundant source of iron and it has 460% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron in 100 grams and tofu has 5.4mg of iron.