Alfalfa sprouts, raw vs New Zealand spinach, cooked

Alfalfa sprouts, raw5

New Zealand spinach, cooked5

Dead heat · 10 categories decided

Alfalfa sprouts, raw: 100 g · New Zealand spinach, cooked: 100 g.

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 serving Equal 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
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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.