Alfalfa Sprouts vs. Kimchi

Nutrition comparison of Alfalfa Sprouts and Kimchi


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

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

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

  • Alfalfa sprout has more thiamin and pantothenic acid, however, kimchi contains more niacin and Vitamin B6.
  • Kimchi is a great source of iron.
Detailed nutritional comparison of alfalfa sprouts and kimchi 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 Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.


Image of Alfalfa Sprouts src
Image of Kimchi src

Calories and Carbs

calories

Alfalfa sprouts and kimchi contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and kimchi has 15 calories.

For macronutrient ratios, alfalfa sprouts is much heavier in protein, much lighter in carbs and similar to kimchi for fat. Alfalfa sprouts has a macronutrient ratio of 52:27:21 and for kimchi, 24:52:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Alfalfa Sprouts Kimchi
Protein 52% 24%
Carbohydrates 27% 52%
Fat 21% 24%
Alcohol ~ ~

carbohydrates

Both alfalfa sprouts and kimchi are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.

The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.

dietary fiber

Alfalfa sprouts and kimchi contain similar amounts of dietary fiber - alfalfa sprout has 1.9g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.

sugar

Alfalfa sprouts and kimchi contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and kimchi has 1.1g of sugar.

Protein

protein

Alfalfa sprout has 263% more protein than kimchi - alfalfa sprout has 4g of protein per 100 grams and kimchi has 1.1g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Alfalfa sprout has more Vitamin C than kimchi - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.

Vitamin A

Alfalfa sprouts and kimchi contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and kimchi has 5ug of Vitamin A.

Vitamin E

Alfalfa sprouts and kimchi contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and kimchi has 0.11mg of Vitamin E.

Vitamin K

Alfalfa sprouts and kimchi contain similar amounts of Vitamin K - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and kimchi has 43.6ug of Vitamin K.

The B Vitamins

Alfalfa sprout has more thiamin and pantothenic acid, however, kimchi contains more niacin and Vitamin B6. Both alfalfa sprouts and kimchi contain significant amounts of riboflavin and folate.

Alfalfa Sprouts Kimchi
Thiamin 0.076 MG 0.01 MG
Riboflavin 0.126 MG 0.21 MG
Niacin 0.481 MG 1.1 MG
Pantothenic acid 0.563 MG ~
Vitamin B6 0.034 MG 0.213 MG
Folate 36 UG 52 UG

Minerals

calcium

Alfalfa sprouts and kimchi contain similar amounts of calcium - alfalfa sprout has 32mg of calcium per 100 grams and kimchi has 33mg of calcium.

iron

Kimchi is a great source of iron and it has 160% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and kimchi has 2.5mg of iron.

potassium

Kimchi has 91% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and kimchi has 151mg 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, both alfalfa sprouts and kimchi contain significant amounts of beta-carotene.

Alfalfa Sprouts Kimchi
beta-carotene 87 UG 55 UG
alpha-carotene 6 UG 1 UG
lutein + zeaxanthin ~ 49 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both alfalfa sprouts and kimchi contain significant amounts of alpha linoleic acid (ALA).

Alfalfa Sprouts Kimchi
alpha linoleic acid 0.175 G 0.137 G
Total 0.175 G 0.137 G

omega 6s

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

Alfalfa Sprouts Kimchi
linoleic acid 0.234 G 0.104 G
Total 0.234 G 0.104 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 Kimchi .

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

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FAQ

Does alfalfa sprouts or kimchi contain more calories in 100 grams?
Alfalfa sprouts and kimchi contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and kimchi has 15 calories.

Is alfalfa sprouts or kimchi better for protein?
Alfalfa sprout has 260% more protein than kimchi - alfalfa sprout has 4g of protein per 100 grams and kimchi has 1.1g of protein.

Does alfalfa sprouts or kimchi have more carbohydrates?
By weight, both alfalfa sprouts and kimchi are low in carbohydrates - alfalfa sprout has 2.1g of carbs for 100g and kimchi has 2.4g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.