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Alfalfa sprouts, raw
Alfalfa sprouts, raw4
VS
Broccoli rabe, cooked Leader
Broccoli rabe, cooked5

Broccoli rabe, cooked leads 5–4 · 9 categories decided · 1 tie

Alfalfa sprouts, raw: 100 g · Broccoli rabe, cooked: 100 g.

The verdict

Broccoli rabe, cooked comes out ahead, winning 5 of 9 nutrient match-ups.

Pick Alfalfa sprouts, raw for more protein, less sugar, less saturated fat and less sodium.

Pick Broccoli rabe, cooked for more fiber, more potassium, more calcium, more iron and more vitamin C.

Evenly matched on magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    23 kcal
    25 kcal
  • Proteinmore is better
    WIN3.99 g
    3.83 g
  • Carbohydrate
    2.1 g
    3.12 g
  • Fibermore is better
    1.9 g
    2.8 gWIN
  • Total sugarsless is better
    WIN0.2 g
    0.62 g
  • Total fat
    0.69 g
    0.52 g
  • Saturated fatless is better
    WIN0.07 g
    0.09 g
  • Sodiumless is better
    WIN6 mg
    56 mg
  • Potassiummore is better
    79 mg
    343 mgWIN
  • Calciummore is better
    32 mg
    118 mgWIN
  • Ironmore is better
    0.96 mg
    1.27 mgWIN
  • Magnesiummore is better
    27 mg
    27 mg
  • Vitamin Cmore is better
    8.2 mg
    37 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Alfalfa sprouts, raw vs Broccoli rabe, cooked · Foodatron