Peanut Butter vs. Alfalfa Sprouts
Nutrition comparison of Peanut Butter and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and alfalfa sprouts:
- Alfalfa sprout has 41 times less sugar than peanut butter.
- Alfalfa sprout has 9.2 times less carbohydrates than peanut butter.
- Peanut butter has more niacin, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than alfalfa sprout.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and alfalfa sprout has 96% less calories than peanut butter - alfalfa sprout has 23 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is much lighter in protein, lighter in carbs and much heavier in fat compared to alfalfa sprouts per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Alfalfa Sprouts | |
|---|---|---|
| Protein | 15% | 53% |
| Carbohydrates | 14% | 29% |
| Fat | 71% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 9.2 times less carbohydrates than peanut butter - alfalfa sprout has 2.1g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has 321% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Alfalfa sprout has 41 times less sugar than peanut butter - alfalfa sprout has 0.2g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 503% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and alfalfa sprout has 99% less saturated fat than peanut butter - alfalfa sprout has 0.07g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has more Vitamin C than peanut butter - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Alfalfa sprout has more Vitamin A than peanut butter - alfalfa sprout has 8ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than alfalfa sprout - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Alfalfa sprout has 60 times more Vitamin K than peanut butter - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin, Vitamin B6 and folate. Both peanut butter and alfalfa sprouts contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Peanut Butter | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.106 MG | 0.076 MG |
| Riboflavin | 0.111 MG | 0.126 MG |
| Niacin | 13.696 MG | 0.481 MG |
| Pantothenic acid | 1.118 MG | 0.563 MG |
| Vitamin B6 | 0.418 MG | 0.034 MG |
| Folate | 92 UG | 36 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 41% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 98% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has 843% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.175 G |
| Total | 0.078 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than alfalfa sprout per 100 grams.
| Peanut Butter | Alfalfa Sprouts | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.234 G |
| Total | 14.494 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: Peanut Butter (Peanut butter, chunk style, with salt) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Peanut Butter g
()
|
Daily Values (%) |
Alfalfa Sprouts g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 peanut butter contain more calories in 100 grams?Peanut butter is high in calories and alfalfa sprout has 100% less calories than peanut butter - alfalfa sprout has 23 calories in 100g and peanut butter has 589 calories.
Is alfalfa sprouts or peanut butter better for protein?
Peanut butter is a fantastic source of protein and it has 500% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and peanut butter has 24.1g of protein.
Does alfalfa sprouts or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 840% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and peanut butter has 745mg of potassium.