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Alfalfa sprouts, raw
Alfalfa sprouts, raw3
VS
Swiss chard, cooked Leader
Swiss chard, cooked7

Swiss chard, cooked leads 7–3 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

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

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

Pick Swiss chard, 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
    9.4 g
  • Carbohydrate
    9.13 g
    20.65 g
  • Fibermore is better
    8.26 g
    10.5 gWIN
  • Total sugarsless is better
    WIN0.87 g
    5.5 g
  • Total fat
    3 g
    0.4 g
  • Saturated fatless is better
    0.3 g
    0.06 gWIN
  • Sodiumless is better
    WIN26.09 mg
    895 mg
  • Potassiummore is better
    343.48 mg
    2745 mgWIN
  • Calciummore is better
    139.13 mg
    290 mgWIN
  • Ironmore is better
    4.17 mg
    11.3 mgWIN
  • Magnesiummore is better
    117.39 mg
    430 mgWIN
  • Vitamin Cmore is better
    35.65 mg
    90 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.