Alfalfa Sprouts vs. Russet Potato
Nutrition comparison of Alfalfa Sprouts and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and russet potato:
- Alfalfa sprout has 7.6 times less carbohydrates than russet potato.
- Alfalfa sprout has 71% less calories than russet potato.
- Alfalfa sprout has more riboflavin and folate, however, russet potato contains more niacin and Vitamin B6.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprout has 71% less calories than russet potato - alfalfa sprout has 23 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, alfalfa sprouts is much heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Russet Potato | |
|---|---|---|
| Protein | 53% | 11% |
| Carbohydrates | 29% | 89% |
| Fat | 18% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Alfalfa sprout has 7.6 times less carbohydrates than russet potato - alfalfa sprout has 2.1g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Alfalfa sprout has 46% more dietary fiber than russet potato - alfalfa sprout has 1.9g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Alfalfa sprouts and russet potato contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Alfalfa sprout has 86% more protein than russet potato - alfalfa sprout has 4g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both alfalfa sprouts and russet potato are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has 44% more Vitamin C than russet potato - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Alfalfa sprout has more Vitamin A than russet potato - alfalfa sprout has 8ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Alfalfa sprouts and russet potato contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Alfalfa sprout has 15 times more Vitamin K than russet potato - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more riboflavin and folate, however, russet potato contains more niacin and Vitamin B6. Both alfalfa sprouts and russet potato contain significant amounts of thiamin and pantothenic acid.
| Alfalfa Sprouts | Russet Potato | |
|---|---|---|
| Thiamin | 0.076 MG | 0.082 MG |
| Riboflavin | 0.126 MG | 0.033 MG |
| Niacin | 0.481 MG | 1.035 MG |
| Pantothenic acid | 0.563 MG | 0.301 MG |
| Vitamin B6 | 0.034 MG | 0.345 MG |
| Folate | 36 UG | 14 UG |
Minerals
calcium
Alfalfa sprout has 146% more calcium than russet potato - alfalfa sprout has 32mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Alfalfa sprouts and russet potato contain similar amounts of iron - alfalfa sprout has 0.96mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 428% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and russet potato has 417mg 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,
| Alfalfa Sprouts | Russet Potato | |
|---|---|---|
| beta-carotene | 87 UG | ~ |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Alfalfa Sprouts | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.01 G |
| Total | 0.175 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than russet potato per 100 grams.
| Alfalfa Sprouts | Russet Potato | |
|---|---|---|
| linoleic acid | 0.234 G | 0.032 G |
| Total | 0.234 G | 0.032 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: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Alfalfa Sprouts g
()
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Daily Values (%) |
Russet Potato 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% |
|
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% |
|
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 % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| 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% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| 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 % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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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 russet potato contain more calories in 100 grams?Alfalfa sprout has 70% less calories than russet potato - alfalfa sprout has 23 calories in 100g and russet potato has 79 calories.
Is alfalfa sprouts or russet potato better for protein?
Alfalfa sprout has 90% more protein than russet potato - alfalfa sprout has 4g of protein per 100 grams and russet potato has 2.1g of protein.
Does alfalfa sprouts or russet potato have more carbohydrates?
By weight, alfalfa sprout has 7.6 times fewer carbohydrates than russet potato - alfalfa sprout has 2.1g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does alfalfa sprouts or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 430% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and russet potato has 417mg of potassium.