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Alfalfa sprouts, raw
Alfalfa sprouts, raw5
VS
Broccoli rabe, cooked
Broccoli rabe, cooked5

Dead heat · 10 categories decided

Both foods compared at 100 kcal.

The verdict

It's a dead heat — each wins 5 of 10 match-ups.

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN17.35 g
    15.32 g
  • Carbohydrate
    9.13 g
    12.48 g
  • Fibermore is better
    8.26 g
    11.2 gWIN
  • Total sugarsless is better
    WIN0.87 g
    2.48 g
  • Total fat
    3 g
    2.08 g
  • Saturated fatless is better
    WIN0.3 g
    0.36 g
  • Sodiumless is better
    WIN26.09 mg
    224 mg
  • Potassiummore is better
    343.48 mg
    1372 mgWIN
  • Calciummore is better
    139.13 mg
    472 mgWIN
  • Ironmore is better
    4.17 mg
    5.08 mgWIN
  • Magnesiummore is better
    WIN117.39 mg
    108 mg
  • Vitamin Cmore is better
    35.65 mg
    148 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