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Alfalfa sprouts, raw Leader
Alfalfa sprouts, raw5
VS
Watercress, raw
Watercress, raw4

Alfalfa sprouts, raw leads 5–4 · 9 categories decided · 1 tie

Alfalfa sprouts, raw: 100 g · Watercress, raw: 100 g.

The verdict

Alfalfa sprouts, raw comes out ahead, winning 5 of 9 nutrient match-ups.

Pick Alfalfa sprouts, raw for more protein, more fiber, less sodium, more iron and more magnesium.

Pick Watercress, raw for less saturated fat, more potassium, more calcium and more vitamin C.

Evenly matched on sugar.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    23 kcal
    11 kcal
  • Proteinmore is better
    WIN3.99 g
    2.3 g
  • Carbohydrate
    2.1 g
    1.29 g
  • Fibermore is better
    WIN1.9 g
    0.5 g
  • Total sugarsless is better
    0.2 g
    0.2 g
  • Total fat
    0.69 g
    0.1 g
  • Saturated fatless is better
    0.07 g
    0.03 gWIN
  • Sodiumless is better
    WIN6 mg
    41 mg
  • Potassiummore is better
    79 mg
    330 mgWIN
  • Calciummore is better
    32 mg
    120 mgWIN
  • Ironmore is better
    WIN0.96 mg
    0.2 mg
  • Magnesiummore is better
    WIN27 mg
    21 mg
  • Vitamin Cmore is better
    8.2 mg
    43 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.

Alfalfa sprouts, raw vs Watercress, raw · Foodatron