Alfalfa Sprouts vs. Broccoli
Nutrition comparison of Alfalfa Sprouts and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and broccoli:
- Broccoli has more Vitamin B6.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and broccoli contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, alfalfa sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to broccoli per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Broccoli | |
|---|---|---|
| Protein | 53% | 28% |
| Carbohydrates | 29% | 65% |
| Fat | 18% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprouts and broccoli contain similar amounts of carbs - alfalfa sprout has 2.1g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 37% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Alfalfa sprouts and broccoli contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Alfalfa sprouts and broccoli contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both alfalfa sprouts and broccoli are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 988% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 288% more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Alfalfa sprouts and broccoli contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 233% more Vitamin K than alfalfa sprout - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more Vitamin B6. Both alfalfa sprouts and broccoli contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Alfalfa Sprouts | Broccoli | |
|---|---|---|
| Thiamin | 0.076 MG | 0.071 MG |
| Riboflavin | 0.126 MG | 0.117 MG |
| Niacin | 0.481 MG | 0.639 MG |
| Pantothenic acid | 0.563 MG | 0.573 MG |
| Vitamin B6 | 0.034 MG | 0.175 MG |
| Folate | 36 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 47% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Alfalfa sprouts and broccoli contain similar amounts of iron - alfalfa sprout has 0.96mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 300% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and broccoli has 316mg 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, both alfalfa sprouts and broccoli contain significant amounts of quercetin.
| Alfalfa Sprouts | Broccoli | |
|---|---|---|
| Quercetin | 1.7 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| kaempferol | ~ | 7.84 mg |
| myricetin | ~ | 0.06 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 | Broccoli | |
|---|---|---|
| beta-carotene | 87 UG | 361 UG |
| alpha-carotene | 6 UG | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Alfalfa Sprouts | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.0215 G |
| Total | 0.175 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than broccoli per 100 grams.
| Alfalfa Sprouts | Broccoli | |
|---|---|---|
| linoleic acid | 0.234 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.234 G | 0.055 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 Broccoli (Broccoli, raw) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Broccoli g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 broccoli contain more calories in 100 grams?Alfalfa sprouts and broccoli contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and broccoli has 34 calories.
Is alfalfa sprouts or broccoli better for protein?
Alfalfa sprouts and broccoli contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and broccoli has 2.8g of protein.
Does alfalfa sprouts or broccoli have more carbohydrates?
By weight, alfalfa sprouts and broccoli contain similar amounts of carbs - alfalfa sprout has 2.1g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does alfalfa sprouts or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 300% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and broccoli has 316mg of potassium.