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Alfalfa sprouts, raw Leader
Alfalfa sprouts, raw7
VS
Luffa (towel gourd), cooked
Luffa (towel gourd), cooked3

Alfalfa sprouts, raw leads 7–3 · 10 categories decided

Alfalfa sprouts, raw: 100 g · Luffa (towel gourd), cooked: 100 g.

The verdict

Alfalfa sprouts, raw comes out ahead, winning 7 of 10 nutrient match-ups.

Pick Alfalfa sprouts, raw for more protein, less sugar, less sodium, more calcium, more iron, more magnesium and more vitamin C.

Pick Luffa (towel gourd), cooked for more fiber, less saturated fat and more potassium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    23 kcal
    54 kcal
  • Proteinmore is better
    WIN3.99 g
    0.66 g
  • Carbohydrate
    2.1 g
    13.75 g
  • Fibermore is better
    1.9 g
    2.9 gWIN
  • Total sugarsless is better
    WIN0.2 g
    5.17 g
  • Total fat
    0.69 g
    0.34 g
  • Saturated fatless is better
    0.07 g
    0.03 gWIN
  • Sodiumless is better
    WIN6 mg
    257 mg
  • Potassiummore is better
    79 mg
    453 mgWIN
  • Calciummore is better
    WIN32 mg
    9 mg
  • Ironmore is better
    WIN0.96 mg
    0.36 mg
  • Magnesiummore is better
    WIN27 mg
    20 mg
  • Vitamin Cmore is better
    WIN8.2 mg
    5.7 mg
  • 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 Luffa (towel gourd), cooked · Foodatron