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Alfalfa sprouts, raw Leader
Alfalfa sprouts, raw6
VS
Kale, cooked
Kale, 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, less sugar, less saturated fat, less sodium, more iron and more magnesium.

Pick Kale, cooked for more fiber, more potassium, more calcium 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
    8.17 g
  • Carbohydrate
    9.13 g
    14.72 g
  • Fibermore is better
    8.26 g
    11.11 gWIN
  • Total sugarsless is better
    WIN0.87 g
    3.36 g
  • Total fat
    3 g
    3.36 g
  • Saturated fatless is better
    WIN0.3 g
    0.49 g
  • Sodiumless is better
    WIN26.09 mg
    44.44 mg
  • Potassiummore is better
    343.48 mg
    400 mgWIN
  • Calciummore is better
    139.13 mg
    416.67 mgWIN
  • Ironmore is better
    WIN4.17 mg
    2.33 mg
  • Magnesiummore is better
    WIN117.39 mg
    69.44 mg
  • Vitamin Cmore is better
    35.65 mg
    49.44 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 Kale, cooked · Foodatron