Chickpeas vs. Alfalfa Sprouts

Nutrition comparison of Cooked Chickpeas and Alfalfa Sprouts


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

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

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

  • Alfalfa sprout has 23 times less sugar than chickpea.
  • Alfalfa sprout has signficantly less carbohydrates than chickpea.
  • Chickpea has more Vitamin B6 and folate.
  • Chickpea is a great source of calcium, iron, potassium and protein.
  • Chickpea is an excellent source of dietary fiber.
Detailed nutritional comparison of chickpeas and alfalfa sprouts 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: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Alfalfa Sprouts src

Calories and Carbs

calories

Chickpea is high in calories and alfalfa sprout has 86% less calories than chickpea - alfalfa sprout has 23 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, chickpeas is much lighter in protein, much heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Alfalfa Sprouts
Protein 21% 53%
Carbohydrates 65% 29%
Fat 14% 18%
Alcohol ~ ~

carbohydrates

Alfalfa sprout has signficantly less carbohydrates than chickpea - alfalfa sprout has 2.1g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Chickpea is an excellent source of dietary fiber and it has 300% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Alfalfa sprout has 23 times less sugar than chickpea - alfalfa sprout has 0.2g of sugar per 100 grams and chickpea has 4.8g of sugar.



Protein

protein

Chickpea is a great source of protein and it has 122% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Both alfalfa sprouts and chickpeas are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Alfalfa sprout has 531% more Vitamin C than chickpea - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.

Vitamin A

Alfalfa sprouts and chickpeas contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Alfalfa sprouts and chickpeas contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Alfalfa sprout has 663% more Vitamin K than chickpea - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

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

Chickpeas Alfalfa Sprouts
Thiamin 0.116 MG 0.076 MG
Riboflavin 0.063 MG 0.126 MG
Niacin 0.526 MG 0.481 MG
Pantothenic acid 0.286 MG 0.563 MG
Vitamin B6 0.139 MG 0.034 MG
Folate 172 UG 36 UG

Minerals

calcium

Chickpea is a great source of calcium and it has 53% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Chickpea is a great source of iron and it has 201% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Chickpea is a great source of potassium and it has 268% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and chickpea has 291mg of potassium.

Antioxidants and Phytonutrients

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,

Chickpeas Alfalfa Sprouts
beta-carotene 16 UG 87 UG
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than chickpea per 100 grams.

Chickpeas Alfalfa Sprouts
alpha linoleic acid 0.043 G 0.175 G
Total 0.043 G 0.175 G

omega 6s

Comparing omega-6 fatty acids, chickpea has more linoleic acid than alfalfa sprout per 100 grams.

Chickpeas Alfalfa Sprouts
linoleic acid 1.113 G 0.234 G
Total 1.113 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: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .

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