Alfalfa Seeds Sprouted vs Arugula
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Alfalfa Seeds Sprouted has more protein per 100 calories: 17.3 g against 10.3 g.
- Alfalfa Seeds Sprouted leads in 18 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
- Arugula leads in 13 micronutrients, including Vitamin A, Vitamin B6, Folate.
Per 100 calories
| Nutrient | Alfalfa Seeds Sprouted | Arugula |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 17.3 g | 10.3 g |
| Carbs | 9.13 g | 14.6 g |
| Fat | 3 g | 2.64 g |
| Vitamins | ||
| Vitamin A | 34.8 µg | 476 µg |
| Thiamin (B1) | 0.33 mg | 0.176 mg |
| Riboflavin (B2) | 0.548 mg | 0.344 mg |
| Niacin (B3) | 2.09 mg | 1.22 mg |
| Pantothenic Acid (B5) | 2.45 mg | 1.75 mg |
| Vitamin B6 | 0.148 mg | 0.292 mg |
| Folate | 157 µg | 388 µg |
| Choline | 62.6 mg | 61.2 mg |
| Vitamin C | 35.7 mg | 60 mg |
| Vitamin E | 0.087 mg | 1.72 mg |
| Vitamin K | 133 µg | 436 µg |
| Minerals | ||
| Calcium | 139 mg | 640 mg |
| Iron | 4.17 mg | 5.84 mg |
| Magnesium | 117 mg | 188 mg |
| Phosphorus | 304 mg | 208 mg |
| Potassium | 343 mg | 1,476 mg |
| Sodium | 26.1 mg | 108 mg |
| Zinc | 4 mg | 1.88 mg |
| Copper | 0.683 mg | 0.304 mg |
| Manganese | 0.817 mg | 1.28 mg |
| Selenium | 2.61 µg | 1.2 µg |
| Carbohydrates | ||
| Fiber | 8.26 g | 6.4 g |
| Sugar | 0.87 g | 8.2 g |
| Fructose | 0.522 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 1.78 g | 1.28 g |
| Monounsaturated Fat | 0.243 g | 0.196 g |
| Saturated Fat | 0.3 g | 0.344 g |
| Omega-6 (Linoleic Acid) | 1.02 g | 0.52 g |
| Amino Acids | ||
| Isoleucine | 0.622 g | 0 g |
| Leucine | 1.16 g | 0 g |
| Lysine | 0.93 g | 0 g |
| Threonine | 0.583 g | 0 g |
| Valine | 0.63 g | 0 g |
Per 100 grams
| Nutrient | Alfalfa Seeds Sprouted | Arugula |
|---|---|---|
| Calories | 23 kcal | 25 kcal |
| Protein | 3.99 g | 2.58 g |
| Carbs | 2.1 g | 3.65 g |
| Fat | 0.69 g | 0.66 g |
| Vitamins | ||
| Vitamin A | 8 µg | 119 µg |
| Thiamin (B1) | 0.076 mg | 0.044 mg |
| Riboflavin (B2) | 0.126 mg | 0.086 mg |
| Niacin (B3) | 0.481 mg | 0.305 mg |
| Pantothenic Acid (B5) | 0.563 mg | 0.437 mg |
| Vitamin B6 | 0.034 mg | 0.073 mg |
| Folate | 36 µg | 97 µg |
| Choline | 14.4 mg | 15.3 mg |
| Vitamin C | 8.2 mg | 15 mg |
| Vitamin E | 0.02 mg | 0.43 mg |
| Vitamin K | 30.5 µg | 109 µg |
| Minerals | ||
| Calcium | 32 mg | 160 mg |
| Iron | 0.96 mg | 1.46 mg |
| Magnesium | 27 mg | 47 mg |
| Phosphorus | 70 mg | 52 mg |
| Potassium | 79 mg | 369 mg |
| Sodium | 6 mg | 27 mg |
| Zinc | 0.92 mg | 0.47 mg |
| Copper | 0.157 mg | 0.076 mg |
| Manganese | 0.188 mg | 0.321 mg |
| Selenium | 0.6 µg | 0.3 µg |
| Carbohydrates | ||
| Fiber | 1.9 g | 1.6 g |
| Sugar | 0.2 g | 2.05 g |
| Fructose | 0.12 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.409 g | 0.319 g |
| Monounsaturated Fat | 0.056 g | 0.049 g |
| Saturated Fat | 0.069 g | 0.086 g |
| Omega-6 (Linoleic Acid) | 0.234 g | 0.13 g |
| Amino Acids | ||
| Isoleucine | 0.143 g | 0 g |
| Leucine | 0.267 g | 0 g |
| Lysine | 0.214 g | 0 g |
| Threonine | 0.134 g | 0 g |
| Valine | 0.145 g | 0 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Alfalfa Seeds Sprouted and Arugula, including preparation variants and research-cited compound levels, or compare any two foods.