Alfalfa Sprouts vs. Brussels Sprouts
Nutrition comparison of Alfalfa Sprouts and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and brussels sprouts:
- Alfalfa sprout has 3.2 times less carbohydrates than brussels sprout.
- Brussels sprout has more Vitamin B6.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and brussels sprouts contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, alfalfa sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to brussels sprouts per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Brussels Sprouts | |
|---|---|---|
| Protein | 53% | 26% |
| Carbohydrates | 29% | 68% |
| Fat | 18% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 3.2 times less carbohydrates than brussels sprout - alfalfa sprout has 2.1g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 100% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Alfalfa sprouts and brussels sprouts contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Alfalfa sprouts and brussels sprouts contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both alfalfa sprouts and brussels sprouts are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 937% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has 375% more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Alfalfa sprouts and brussels sprouts contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 480% more Vitamin K than alfalfa sprout - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more Vitamin B6. Both alfalfa sprouts and brussels sprouts contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Alfalfa Sprouts | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.076 MG | 0.139 MG |
| Riboflavin | 0.126 MG | 0.09 MG |
| Niacin | 0.481 MG | 0.745 MG |
| Pantothenic acid | 0.563 MG | 0.309 MG |
| Vitamin B6 | 0.034 MG | 0.219 MG |
| Folate | 36 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 31% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 46% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 392% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and brussels sprout has 389mg 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 brussels sprouts contain significant amounts of quercetin.
| Alfalfa Sprouts | Brussels Sprouts | |
|---|---|---|
| Quercetin | 1.7 mg | 1.92 mg |
| luteolin | ~ | 0.33 mg |
| kaempferol | ~ | 0.86 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, both alfalfa sprouts and brussels sprouts contain small amounts of alpha-carotene.
| Alfalfa Sprouts | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 87 UG | 450 UG |
| alpha-carotene | 6 UG | 6 UG |
| lutein + zeaxanthin | ~ | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both alfalfa sprouts and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Alfalfa Sprouts | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.099 G |
| Total | 0.175 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than brussels sprout per 100 grams.
| Alfalfa Sprouts | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.234 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.234 G | 0.046 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 Brussels Sprouts (Brussels sprouts, raw) .
Alfalfa Sprouts g
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Daily Values (%) |
Brussels Sprouts g
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does alfalfa sprouts or brussels sprouts contain more calories in 100 grams?Alfalfa sprouts and brussels sprouts contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and brussels sprout has 43 calories.
Is alfalfa sprouts or brussels sprouts better for protein?
Alfalfa sprouts and brussels sprouts contain similar amounts of protein - alfalfa sprout has 4g of protein per 100 grams and brussels sprout has 3.4g of protein.
Does alfalfa sprouts or brussels sprouts have more carbohydrates?
By weight, alfalfa sprout has 3.2 times fewer carbohydrates than brussels sprout - alfalfa sprout has 2.1g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does alfalfa sprouts or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 390% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and brussels sprout has 389mg of potassium.