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.
Detailed nutritional comparison of alfalfa sprouts and broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Alfalfa Sprouts src
Image of Broccoli src

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 52:27:21 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Alfalfa Sprouts Broccoli
Protein 52% 27%
Carbohydrates 27% 64%
Fat 21% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Alfalfa Sprouts or Broccoli .

Note: The specific food items compared are: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Broccoli (Broccoli, raw) .

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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.