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.
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.
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
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) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Alfalfa Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
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 % |
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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 chickpeas contain more calories in 100 grams?Chickpea is high in calories and alfalfa sprout has 90% less calories than chickpea - alfalfa sprout has 23 calories in 100g and chickpea has 164 calories.
Is alfalfa sprouts or chickpeas better for protein?
Chickpea is a great source of protein and it has 120% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and chickpea has 8.9g of protein.
Does alfalfa sprouts or chickpeas have more carbohydrates?
By weight, alfalfa sprout has signficantly fewer carbohydrates than chickpea - alfalfa sprout has 2.1g of carbs for 100g and chickpea has 27.4g of carbohydrates.