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Alfalfa sprouts, raw
Alfalfa sprouts, raw5
VS
New Zealand spinach, cooked
New Zealand spinach, cooked5

Dead heat · 10 categories decided

Each value is per 100 g edible portion.

The verdict

It's a dead heat — each wins 5 of 10 match-ups.

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

Pick New Zealand spinach, cooked for less saturated fat, more potassium, more calcium, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    23 kcal
    12 kcal
  • Proteinmore is better
    WIN3.99 g
    1.3 g
  • Carbohydrate
    2.1 g
    2.13 g
  • Fibermore is better
    WIN1.9 g
    1.4 g
  • Total sugarsless is better
    WIN0.2 g
    0.25 g
  • Total fat
    0.69 g
    0.17 g
  • Saturated fatless is better
    0.07 g
    0.03 gWIN
  • Sodiumless is better
    WIN6 mg
    343 mg
  • Potassiummore is better
    79 mg
    102 mgWIN
  • Calciummore is better
    32 mg
    48 mgWIN
  • Ironmore is better
    WIN0.96 mg
    0.66 mg
  • Magnesiummore is better
    27 mg
    32 mgWIN
  • Vitamin Cmore is better
    8.2 mg
    16 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 New Zealand spinach, cooked · Foodatron