Mango vs. Alfalfa Sprouts
Nutrition comparison of Mango and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and alfalfa sprouts:
- Alfalfa sprout has 6.1 times less carbohydrates than mango.
- Alfalfa sprout has 62% less calories than mango.
- Alfalfa sprout has 67.3 times less sugar than mango.
- Alfalfa sprout has more thiamin, riboflavin and pantothenic acid, however, mango contains more Vitamin B6.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprout has 62% less calories than mango - alfalfa sprout has 23 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. Mango has a macronutrient ratio of 5:90:5 and for alfalfa sprouts, 52:27:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Alfalfa Sprouts | |
|---|---|---|
| Protein | 5% | 52% |
| Carbohydrates | 90% | 27% |
| Fat | 5% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 6.1 times less carbohydrates than mango - alfalfa sprout has 2.1g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Alfalfa sprouts and mango contain similar amounts of dietary fiber - alfalfa sprout has 1.9g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Alfalfa sprout has 67.3 times less sugar than mango - alfalfa sprout has 0.2g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Alfalfa sprout has 387% more protein than mango - alfalfa sprout has 4g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both alfalfa sprouts and mango are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 344% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 575% more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Alfalfa sprouts and mango contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Alfalfa sprout has 626% more Vitamin K than mango - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more thiamin, riboflavin and pantothenic acid, however, mango contains more Vitamin B6. Both mango and alfalfa sprouts contain significant amounts of niacin and folate.
| Mango | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.028 MG | 0.076 MG |
| Riboflavin | 0.038 MG | 0.126 MG |
| Niacin | 0.669 MG | 0.481 MG |
| Pantothenic acid | 0.197 MG | 0.563 MG |
| Vitamin B6 | 0.119 MG | 0.034 MG |
| Folate | 43 UG | 36 UG |
Minerals
calcium
Alfalfa sprout has 191% more calcium than mango - alfalfa sprout has 32mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Alfalfa sprout has 500% more iron than mango - alfalfa sprout has 0.96mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Mango has 113% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and mango has 168mg 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,
| Mango | Alfalfa Sprouts | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 1.7 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 mango and alfalfa sprouts contain small amounts of alpha-carotene.
| Mango | Alfalfa Sprouts | |
|---|---|---|
| beta-carotene | 640 UG | 87 UG |
| alpha-carotene | 9 UG | 6 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than mango per 100 grams.
| Mango | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.175 G |
| Total | 0.051 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than mango per 100 grams.
| Mango | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.019 G | 0.234 G |
| Total | 0.019 G | 0.234 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 Mango or Alfalfa Sprouts .
Note: The specific food items compared are: Mango (Mangos, raw) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Mango g
()
|
Daily Values (%) |
Alfalfa Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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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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| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
|
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
|
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| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does alfalfa sprouts or mango contain more calories in 100 grams?Alfalfa sprout has 60% less calories than mango - alfalfa sprout has 23 calories in 100g and mango has 60 calories.
Is alfalfa sprouts or mango better for protein?
Alfalfa sprout has 390% more protein than mango - alfalfa sprout has 4g of protein per 100 grams and mango has 0.82g of protein.
Does alfalfa sprouts or mango have more carbohydrates?
By weight, alfalfa sprout has 6.1 times fewer carbohydrates than mango - alfalfa sprout has 2.1g of carbs for 100g and mango has 15g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.