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Alfalfa sprouts, raw Leader
Alfalfa sprouts, raw6
VS
Butternut squash, cooked
Butternut squash, cooked4

Alfalfa sprouts, raw leads 6–4 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Alfalfa sprouts, raw comes out ahead, winning 6 of 10 nutrient match-ups.

Pick Alfalfa sprouts, raw for more protein, more fiber, less sugar, more calcium, more iron and more magnesium.

Pick Butternut squash, cooked for less saturated fat, less sodium, more potassium 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
    2.25 g
  • Carbohydrate
    9.13 g
    26.23 g
  • Fibermore is better
    WIN8.26 g
    8 g
  • Total sugarsless is better
    WIN0.87 g
    4.93 g
  • Total fat
    3 g
    0.23 g
  • Saturated fatless is better
    0.3 g
    0.05 gWIN
  • Sodiumless is better
    26.09 mg
    10 mgWIN
  • Potassiummore is better
    343.48 mg
    710 mgWIN
  • Calciummore is better
    WIN139.13 mg
    102.5 mg
  • Ironmore is better
    WIN4.17 mg
    1.5 mg
  • Magnesiummore is better
    WIN117.39 mg
    72.5 mg
  • Vitamin Cmore is better
    35.65 mg
    37.75 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 Butternut squash, cooked · Foodatron