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.
Detailed nutritional comparison of alfalfa sprouts and watercress is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.


Image of Alfalfa Sprouts src
Image of Watercress src

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 52:27:21 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Alfalfa Sprouts Watercress
Protein 52% 60%
Carbohydrates 27% 34%
Fat 21% 6%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Alfalfa Sprouts or Watercress .

Note: The specific food items compared are: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Watercress (Watercress, raw) .

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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.

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