Alfalfa Sprouts vs. Arugula

Nutrition comparison of Alfalfa Sprouts and Arugula


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

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

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

  • Arugula has more folate.
  • Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
  • Arugula is an excellent source of calcium and potassium.
Detailed nutritional comparison of alfalfa sprouts and arugula 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 Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.


Image of Alfalfa Sprouts src
Image of Arugula src

Calories and Carbs

calories

Alfalfa sprouts and arugula contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and arugula has 25 calories.

For macronutrient ratios, alfalfa sprouts is much lighter in carbs, heavier in fat and similar to arugula for protein. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Alfalfa Sprouts Arugula
Protein 53% 50%
Carbohydrates 29% 50%
Fat 18% ~
Alcohol ~ ~

carbohydrates

Both alfalfa sprouts and arugula are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.

The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.

dietary fiber

Alfalfa sprouts and arugula contain similar amounts of dietary fiber - alfalfa sprout has 1.9g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.

sugar

Alfalfa sprouts and arugula contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and arugula has 2.1g of sugar.



Protein

protein

Alfalfa sprouts and arugula contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and arugula has 2.6g of protein.

Fat

saturated fat

Both alfalfa sprouts and arugula are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.

Vitamins

Vitamin C

Arugula is a great source of Vitamin C and it has 83% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.

Vitamin A

Arugula is a great source of Vitamin A and it has 13 times more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.

Vitamin E

Alfalfa sprouts and arugula contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and arugula has 0.43mg of Vitamin E.

Vitamin K

Arugula is a great source of Vitamin K and it has 256% more Vitamin K than alfalfa sprout - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.

The B Vitamins

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

Alfalfa Sprouts Arugula
Thiamin 0.076 MG 0.044 MG
Riboflavin 0.126 MG 0.086 MG
Niacin 0.481 MG 0.305 MG
Pantothenic acid 0.563 MG 0.437 MG
Vitamin B6 0.034 MG 0.073 MG
Folate 36 UG 97 UG

Minerals

calcium

Arugula is an excellent source of calcium and it has 400% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and arugula has 160mg of calcium.

iron

Arugula has 52% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and arugula has 1.5mg of iron.

potassium

Arugula is an excellent source of potassium and it has 367% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and arugula has 369mg 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 Arugula
Quercetin 1.7 mg 7.92 mg
isorhamnetin ~ 4.3 mg
kaempferol ~ 34.89 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 Arugula
beta-carotene 87 UG 1424 UG
alpha-carotene 6 UG ~
lutein + zeaxanthin ~ 3555 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both alfalfa sprouts and arugula contain significant amounts of alpha linoleic acid (ALA).

Alfalfa Sprouts Arugula
alpha linoleic acid 0.175 G 0.17 G
Total 0.175 G 0.17 G

omega 6s

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

Alfalfa Sprouts Arugula
linoleic acid 0.234 G 0.13 G
other omega 6 ~ 0.002 G
Total 0.234 G 0.132 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 Arugula (Arugula, raw) .

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