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Alfalfa sprouts, raw
Alfalfa sprouts, raw3
VS
Butternut squash, raw Leader
Butternut squash, raw7

Butternut squash, raw leads 7–3 · 10 categories decided

Alfalfa sprouts, raw: 100 g · Butternut squash, raw: 100 g.

The verdict

Butternut squash, raw comes out ahead, winning 7 of 10 nutrient match-ups.

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

Pick Butternut squash, raw for more fiber, less saturated fat, less sodium, more potassium, more calcium, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    23 kcal
    45 kcal
  • Proteinmore is better
    WIN3.99 g
    1 g
  • Carbohydrate
    2.1 g
    11.69 g
  • Fibermore is better
    1.9 g
    2 gWIN
  • Total sugarsless is better
    WIN0.2 g
    2.2 g
  • Total fat
    0.69 g
    0.1 g
  • Saturated fatless is better
    0.07 g
    0.02 gWIN
  • Sodiumless is better
    6 mg
    4 mgWIN
  • Potassiummore is better
    79 mg
    352 mgWIN
  • Calciummore is better
    32 mg
    48 mgWIN
  • Ironmore is better
    WIN0.96 mg
    0.7 mg
  • Magnesiummore is better
    27 mg
    34 mgWIN
  • Vitamin Cmore is better
    8.2 mg
    21 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.