Alfalfa sprouts, raw vs Scallop squash, cooked

Alfalfa sprouts, raw5

Scallop squash, cooked5

Dead heat · 10 categories decided

Both foods compared at 100 kcal.

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 calcium and more iron.

Pick Scallop squash, cooked for more fiber, less saturated fat, more potassium, more magnesium and more vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
WIN17.35 g
6.44 g
Carbohydrate
9.13 g
20.63 g
Fibermore is better
8.26 g
11.88 gWIN
Total sugarsless is better
WIN0.87 g
9.38 g
Total fat
3 g
1.06 g
Saturated fatless is better
0.3 g
0.22 gWIN
Sodiumless is better
WIN26.09 mg
1481.25 mg
Potassiummore is better
343.48 mg
875 mgWIN
Calciummore is better
WIN139.13 mg
93.75 mg
Ironmore is better
WIN4.17 mg
2.06 mg
Magnesiummore is better
117.39 mg
118.75 mgWIN
Vitamin Cmore is better
35.65 mg
67.5 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.