Pomegranate Juice vs. Alfalfa Sprouts
Nutrition comparison of Pomegranate Juice and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and alfalfa sprouts:
- Alfalfa sprout has 5.2 times less carbohydrates than pomegranate juice.
- Alfalfa sprout has 57% less calories than pomegranate juice.
- Alfalfa sprout has 62.2 times less sugar than pomegranate juice.
- Alfalfa sprout has more thiamin and riboflavin.
- Alfalfa sprout has signficantly more dietary fiber than pomegranate juice.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprout has 57% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and alfalfa sprout has 23 calories.
For macronutrient ratios, pomegranate juice is much lighter in protein, much heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Alfalfa Sprouts | |
|---|---|---|
| Protein | 1% | 53% |
| Carbohydrates | 94% | 29% |
| Fat | 5% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 5.2 times less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and alfalfa sprout has 2.1g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in alfalfa sprouts comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Alfalfa sprout has signficantly more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and alfalfa sprout has 1.9g of dietary fiber.
sugar
Alfalfa sprout has 62.2 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and alfalfa sprout has 0.2g of sugar.
Protein
protein
Alfalfa sprout has 25 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and alfalfa sprout has 4g of protein.
Fat
saturated fat
Both pomegranate juice and alfalfa sprouts are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and alfalfa sprout has 0.07g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has 81 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and alfalfa sprout has 8.2mg of Vitamin C.
Vitamin A
Alfalfa sprout has more Vitamin A than pomegranate juice - alfalfa sprout has 8ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and alfalfa sprouts contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and alfalfa sprout has 0.02mg of Vitamin E.
Vitamin K
Alfalfa sprout has 193% more Vitamin K than pomegranate juice - pomegranate juice has 10.4ug of Vitamin K per 100 grams and alfalfa sprout has 30.5ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more thiamin and riboflavin. Both pomegranate juice and alfalfa sprouts contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Pomegranate Juice | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.015 MG | 0.076 MG |
| Riboflavin | 0.015 MG | 0.126 MG |
| Niacin | 0.233 MG | 0.481 MG |
| Pantothenic acid | 0.285 MG | 0.563 MG |
| Vitamin B6 | 0.04 MG | 0.034 MG |
| Folate | 24 UG | 36 UG |
Minerals
calcium
Alfalfa sprout has 191% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and alfalfa sprout has 32mg of calcium.
iron
Alfalfa sprout has 860% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and alfalfa sprout has 0.96mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 171% more potassium than alfalfa sprout - pomegranate juice has 214mg of potassium per 100 grams and alfalfa sprout has 79mg 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, both pomegranate juice and alfalfa sprouts contain significant amounts of quercetin.
| Pomegranate Juice | Alfalfa Sprouts | |
|---|---|---|
| Quercetin | 1.11 mg | 1.7 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.05 G | 0.234 G |
| Total | 0.05 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: Pomegranate Juice (Pomegranate juice, bottled) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Pomegranate Juice 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 pomegranate juice or alfalfa sprouts contain more calories in 100 grams?Alfalfa sprout has 60% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and alfalfa sprout has 23 calories.
Is pomegranate juice or alfalfa sprouts better for protein?
Alfalfa sprout has 25 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and alfalfa sprout has 4g of protein.
Does pomegranate juice or alfalfa sprouts have more carbohydrates?
By weight, alfalfa sprout has 5.2 times fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and alfalfa sprout has 2.1g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in alfalfa sprouts comprise of 90% dietary fiber and 10% sugar.