Pumpkin Seeds vs. Alfalfa Sprouts
Nutrition comparison of Pumpkin Seeds and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and alfalfa sprouts:
- Alfalfa sprout has more thiamin, riboflavin, pantothenic acid and folate.
- Alfalfa sprout has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and alfalfa sprout has 95% less calories than pumpkin seed - alfalfa sprout has 23 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is much lighter in protein, heavier in carbs and heavier in fat compared to alfalfa sprouts per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for alfalfa sprouts, 53:29:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Alfalfa Sprouts | |
|---|---|---|
| Protein | 16% | 53% |
| Carbohydrates | 46% | 29% |
| Fat | 38% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and alfalfa sprout has 96% less carbohydrates than pumpkin seed - alfalfa sprout has 2.1g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 868% more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Alfalfa sprouts and pumpkin seeds contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 365% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Alfalfa sprout has signficantly less saturated fat than pumpkin seed - alfalfa sprout has 0.07g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has 26 times more Vitamin C than pumpkin seed - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Alfalfa sprouts and pumpkin seeds contain similar amounts of Vitamin A - alfalfa sprout has 8ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Alfalfa sprouts and pumpkin seeds contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Alfalfa sprout has more Vitamin K than pumpkin seed - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Alfalfa sprout has more thiamin, riboflavin, pantothenic acid and folate. Both pumpkin seeds and alfalfa sprouts contain significant amounts of niacin and Vitamin B6.
| Pumpkin Seeds | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.034 MG | 0.076 MG |
| Riboflavin | 0.052 MG | 0.126 MG |
| Niacin | 0.286 MG | 0.481 MG |
| Pantothenic acid | 0.056 MG | 0.563 MG |
| Vitamin B6 | 0.037 MG | 0.034 MG |
| Folate | 9 UG | 36 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 72% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 245% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 10 times more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pumpkin Seeds | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.175 G |
| Total | 0.077 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than alfalfa sprout per 100 grams.
| Pumpkin Seeds | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 8.759 G | 0.234 G |
| Total | 8.759 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Pumpkin Seeds 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 % |
|
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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and alfalfa sprout has 100% less calories than pumpkin seed - alfalfa sprout has 23 calories in 100g and pumpkin seed has 446 calories.
Is alfalfa sprouts or pumpkin seeds better for protein?
Pumpkin seed is a fantastic source of protein and it has 370% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Does alfalfa sprouts or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and alfalfa sprout has 100% fewer carbohydrates than pumpkin seed - alfalfa sprout has 2.1g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does alfalfa sprouts or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 250% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does alfalfa sprouts or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 10 times more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.