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Alfalfa sprouts, raw
Alfalfa sprouts, raw4
VS
Mustard spinach (tendergreen), cooked
Mustard spinach (tendergreen), cooked4

Dead heat · 8 categories decided

Alfalfa sprouts, raw: 100 g · Mustard spinach (tendergreen), cooked: 100 g.

The verdict

It's a dead heat — each wins 4 of 8 match-ups.

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

Pick Mustard spinach (tendergreen), cooked for more fiber, more potassium, more calcium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    23 kcal
    16 kcal
  • Proteinmore is better
    WIN3.99 g
    1.7 g
  • Carbohydrate
    2.1 g
    2.8 g
  • Fibermore is better
    1.9 g
    2 gWIN
  • Total sugarsless is better
    0.2 g
    —
  • Total fat
    0.69 g
    0.2 g
  • Saturated fatless is better
    0.07 g
    —
  • Sodiumless is better
    WIN6 mg
    250 mg
  • Potassiummore is better
    79 mg
    285 mgWIN
  • Calciummore is better
    32 mg
    158 mgWIN
  • Ironmore is better
    WIN0.96 mg
    0.8 mg
  • Magnesiummore is better
    WIN27 mg
    7 mg
  • Vitamin Cmore is better
    8.2 mg
    65 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 Mustard spinach (tendergreen), cooked · Foodatron