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Alfalfa sprouts, raw
Alfalfa sprouts, raw3
VS
Spinach, cooked Leader
Spinach, cooked7

Spinach, cooked leads 7–3 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Spinach, cooked comes out ahead, winning 7 of 10 nutrient match-ups.

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

Pick Spinach, cooked for more fiber, less saturated fat, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN17.35 g
    12.91 g
  • Carbohydrate
    9.13 g
    16.3 g
  • Fibermore is better
    8.26 g
    10.43 gWIN
  • Total sugarsless is better
    WIN0.87 g
    1.87 g
  • Total fat
    3 g
    1.13 g
  • Saturated fatless is better
    0.3 g
    0.19 gWIN
  • Sodiumless is better
    WIN26.09 mg
    304.35 mg
  • Potassiummore is better
    343.48 mg
    2026.09 mgWIN
  • Calciummore is better
    139.13 mg
    591.3 mgWIN
  • Ironmore is better
    4.17 mg
    15.52 mgWIN
  • Magnesiummore is better
    117.39 mg
    378.26 mgWIN
  • Vitamin Cmore is better
    35.65 mg
    42.61 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.