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Alfalfa sprouts, raw
Alfalfa sprouts, raw5
VS
Romaine lettuce, raw
Romaine lettuce, raw5

Dead heat · 10 categories decided

Alfalfa sprouts, raw: 100 g · Romaine lettuce, raw: 100 g.

The verdict

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

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

Pick Romaine lettuce, raw for more fiber, less saturated fat, more potassium, more calcium and more iron.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    23 kcal
    17 kcal
  • Proteinmore is better
    WIN3.99 g
    1.23 g
  • Carbohydrate
    2.1 g
    3.29 g
  • Fibermore is better
    1.9 g
    2.1 gWIN
  • Total sugarsless is better
    WIN0.2 g
    1.19 g
  • Total fat
    0.69 g
    0.3 g
  • Saturated fatless is better
    0.07 g
    0.04 gWIN
  • Sodiumless is better
    WIN6 mg
    8 mg
  • Potassiummore is better
    79 mg
    247 mgWIN
  • Calciummore is better
    32 mg
    33 mgWIN
  • Ironmore is better
    0.96 mg
    0.97 mgWIN
  • Magnesiummore is better
    WIN27 mg
    14 mg
  • Vitamin Cmore is better
    WIN8.2 mg
    4 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 Romaine lettuce, raw · Foodatron