Alfalfa Sprouts vs. Watercress
Nutrition comparison of Alfalfa Sprouts and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
alfalfa sprouts
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and watercress:
- Alfalfa sprout has more niacin and folate, however, watercress contains more Vitamin B6.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and watercress contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, alfalfa sprouts is lighter in protein, lighter in carbs and heavier in fat compared to watercress per calorie. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Watercress | |
|---|---|---|
| Protein | 53% | 67% |
| Carbohydrates | 29% | 33% |
| Fat | 18% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and watercress are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in watercress comprise of 71% dietary fiber and 29% sugar.
dietary fiber
Alfalfa sprout has 280% more dietary fiber than watercress - alfalfa sprout has 1.9g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Alfalfa sprouts and watercress contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Alfalfa sprout has 73% more protein than watercress - alfalfa sprout has 4g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Both alfalfa sprouts and watercress are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 424% more Vitamin C than alfalfa sprout - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and watercress has 43mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 19 times more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.
Vitamin E
Alfalfa sprouts and watercress contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and watercress has 1mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 720% more Vitamin K than alfalfa sprout - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.
The B Vitamins
Alfalfa sprout has more niacin and folate, however, watercress contains more Vitamin B6. Both alfalfa sprouts and watercress contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Alfalfa Sprouts | Watercress | |
|---|---|---|
| Thiamin | 0.076 MG | 0.09 MG |
| Riboflavin | 0.126 MG | 0.12 MG |
| Niacin | 0.481 MG | 0.2 MG |
| Pantothenic acid | 0.563 MG | 0.31 MG |
| Vitamin B6 | 0.034 MG | 0.129 MG |
| Folate | 36 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 275% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Alfalfa sprout has 380% more iron than watercress - alfalfa sprout has 0.96mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Watercress is an excellent source of potassium and it has 318% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and watercress has 330mg 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,
| Alfalfa Sprouts | Watercress | |
|---|---|---|
| Quercetin | 1.7 mg | 29.99 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 23.03 mg |
| myricetin | ~ | 0.2 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,
| Alfalfa Sprouts | Watercress | |
|---|---|---|
| beta-carotene | 87 UG | 1914 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than watercress per 100 grams.
| Alfalfa Sprouts | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.023 G |
| Total | 0.175 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than watercress per 100 grams.
| Alfalfa Sprouts | Watercress | |
|---|---|---|
| linoleic acid | 0.234 G | 0.012 G |
| Total | 0.234 G | 0.012 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 Watercress (Watercress, raw) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Watercress 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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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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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 % |
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5% | Vitamin B12 | 5% |
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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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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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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% |
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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 % | |
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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 watercress contain more calories in 100 grams?Alfalfa sprouts and watercress contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and watercress has 11 calories.
Is alfalfa sprouts or watercress better for protein?
Alfalfa sprout has 70% more protein than watercress - alfalfa sprout has 4g of protein per 100 grams and watercress has 2.3g of protein.
Does alfalfa sprouts or watercress have more carbohydrates?
By weight, both alfalfa sprouts and watercress are low in carbohydrates - alfalfa sprout has 2.1g of carbs for 100g and watercress has 1.3g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in watercress comprise of 70% dietary fiber and 30% sugar.
Does alfalfa sprouts or watercress contain more calcium?
Watercress is a rich source of calcium and it has 280% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and watercress has 120mg of calcium.
Does alfalfa sprouts or watercress contain more potassium?
Watercress is a rich source of potassium and it has 320% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and watercress has 330mg of potassium.