What is the Difference Between Broccoli Sprouts and Alfalfa Sprouts?

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Not so long ago, while searching for something else on the internet, I ran across an interesting blog post about broccoli sprouts vs alfalfa sprouts. The article caught my attention because I had never thought about the differences between these two types of sprouts.

After reading the blog post, I decided not everything was believable, so I researched these two types of sprouts. Just as I had predicted, the article misrepresented a few facts, but I still found the debate interesting enough to write about. So, here is what I found out–

What are alfalfa sprouts?

Alfalfa sprouts are a type of micro green that is harvested from the alfalfa plant. They have a slightly nutty flavor and are often used in salads and sandwiches.

Alfalfa sprouts are a good source of vitamins A, C, and K, as well as calcium and iron. They can also be juiced or blended into smoothies.

When shopping for alfalfa sprouts, look for fresh ones with a crisp texture. Avoid any that are wilted or have brown spots.

Alfalfa sprouts should be stored in the refrigerator and used within a few days. To extend their shelf life, blanch and freeze them.

Related Topic: Broccoli vs Asparagus

What are broccoli sprouts?

I was first introduced to broccoli sprouts when I started working in a restaurant kitchen.

At first, I was a bit skeptical of their flavor, but I soon came to appreciate their delicate taste and crunchy texture.

Broccoli sprouts are the young shoots of the broccoli plant, and they are often used as a garnish or added to salads for a bit of extra flavor.

However, these sprouts are more than just a pretty face; they also pack a serious nutritional punch. Broccoli sprouts are an excellent source of vitamins C and K and contain high levels of antioxidants.

In addition, broccoli sprouts have been shown to have potential cancer-fighting properties.

As someone always looking for ways to eat healthier, I am a fan of broccoli sprouts! 

What to do with alfalfa sprouts

I had never heard of alfalfa sprouts until recently, when I started researching alternative protein sources.

As it turns out, alfalfa sprouts are a very good source of protein, as well as a number of other vitamins and minerals.

They’re also extremely versatile, and can be used in a variety of dishes.

I’ve found that they make a great addition to salads and sandwiches, and they can also be used as a healthy topping for tacos or burritos.

In addition, alfalfa sprouts can be cooked in a variety of ways, making them a versatile addition to any meal.

What do alfalfa sprouts look like?

When I set out to research broccoli and alfalfa sprouts, I only had an idea of broccoli, but for the alfalfa, I only guessed most of the things including the appearance.

As it turns out, they are quite similar to other sprouts in appearance. They are long and thin, with a greenish-white color.

The taste is slightly nutty, ideal for salads and garnish.

What does broccoli look like when it sprouts?

When broccoli sprouts, it looks a bit like miniature trees.

As it grows, the stalks become thicker and more defined, and the leaves grow larger and more plentiful.

The buds swell and eventually burst open, revealing small yellow flowers.

Once the flowers bloom, the broccoli is ready to harvest.

Broccoli sprouts are a bit more delicate than their fully-grown counterparts, so they should be eaten soon after they are picked. When cooked, they have a milder flavor than mature broccoli, making them a perfect addition to salads and other light dishes.

Broccoli sprouts vs. alfalfa sprouts

Broccoli sprouts tend to be more flavorful than alfalfa sprouts. They have a slightly bitter taste that some people find off-putting, but others find to be pleasantly sharp.

In addition, broccoli sprouts are more nutrient-dense than alfalfa sprouts. They contain higher levels of vitamins A and C, as well as antioxidants and fiber.

As a result, broccoli sprouts may be the better choice if you’re looking for a nutritional powerhouse. However, if you’re looking for a milder-tasting sprout, alfalfa may be the way to go.

Difference between alfalfa and broccoli sprouts

Alfalfa and broccoli sprouts may look similar, but there are some key differences between these two types of sprouts.

  • Size:

Alfalfa sprouts are typically smaller and more delicate than broccoli sprouts.

  • Flavor:

Alfalfa have a slightly mild nutty flavor, while broccoli sprouts tend to be more bitter with a radish or mustardy taste.

  • Nutritional value:

In terms of nutrition, both alfalfa and broccoli sprouts are excellent sources of vitamins and minerals. However, broccoli sprouts are superior in just about every nutrient.

You will get about 34 calories from 100g of broccoli sprouts, while alfalfa sprouts give you 23 calories.

Both sprouts also have high vitamin A levels, except that broccoli sprouts give you 31 ugs per 100 grams, while alfalfa has 8ug.

  • Appearance:

Broccoli sprouts tend to have thick stalks with large leaves, while alfalfa sprouts are thinner and more delicate.

So whether you’re looking for a nutritional boost or simply want to enjoy a different flavor, be sure to choose the right type of sprout for your needs.

How to eat broccoli sprouts

Broccoli sprouts have a bitter with radish or mustard flavor that is delicious in various applications. Here are some of the best ways to enjoy them:

  • In a smoothie:

Add a handful of broccoli sprouts to your favorite green smoothie recipe. The sprouts will add a boost of nutrients and a subtle flavor that will complement the other ingredients.

  • In a salad:

Finely chop alfalfa sprouts and add them to your favorite salad recipe. The sprouts will add a crunchy texture and a nutty flavor that will brighten up the other ingredients.

  • In sandwiches and wraps:

Add broccoli sprouts to your favorite sandwich or wrap recipe. The sprouts will add a crunchy texture and a nutty flavor that will complement the other ingredients.

  • Plain:

Broccoli sprouts can be enjoyed plain, as they are packed with nutrients and have a delicate, nutty flavor. Simply wash the sprouts and enjoy them as you would any other vegetable.

  • Stir-fry:

Add broccoli sprouts to your favorite stir-fry recipe. The sprouts will add a crunchy texture and a nutty flavor that will bring out the depth of other ingredients.

How to eat alfalfa sprouts

Alfalfa sprouts are a versatile ingredient that can add a delicate crunch and a nutty flavor to wraps, sandwiches, salads, and stir-fries.

Here are some ideas for how to enjoy them raw:

  • In wraps or sandwiches:

Alfalfa sprouts add a crunchy, flavorful element to wraps and sandwiches. Try them in a veggie wrap with hummus or in a turkey and Swiss cheese sandwich.

When using them in wraps or sandwiches, be sure to pile on the sprouts towards the end of the assembly so they don’t get squished.

  • Sprinkled over salads:

Alfalfa sprouts are a great way to add texture and flavor to salads. Toss them into your favorite green salad, or try them on top of a fruit salad for a unique twist.

  • Sprinkled over cooked stir-fries:

Stir-fries are another great way to incorporate alfalfa sprouts into your diet. The sprouts will add a crunchy element to the dish, and their flavor will complement the other ingredients nicely.

Is it safe to eat broccoli sprouts raw?

It is perfectly safe to eat broccoli sprouts raw. In fact, they’re often eaten that way in salads and other dishes. However, it’s important to remember that raw sprouts can harbor bacteria, so it’s always best to wash them thoroughly before eating.

To clean your sprouts, rinse them in cold water and let them soak for a few minutes. This will help to get rid of any dirt or debris that may be clinging to the surface. Then, drain the water and give them another rinse. You can also soak your sprouts in a vinegar solution for extra bacteria-busting power.

Once your sprouts are clean, you can enjoy them any way you like! Add them to a sandwich or wrap them up in a rice paper roll. Or, if you’re feeling adventurous, try tossing them into a smoothie – they’ll add a nutrients boost and a little bit of texture.

However you eat them, enjoy knowing that you’re getting all the benefits of raw broccoli sprouts!

How much broccoli sprouts to eat per day?

When it comes to broccoli sprouts, 100 grams per day is a good starting point. This amount will provide you with the maximum health benefits of broccoli sprouts without overdoing it.

Broccoli sprouts are an excellent source of vitamins, minerals, and antioxidants. They also contain sulforaphane, a compound that has been shown to have cancer-preventing properties. If you’re looking to add broccoli sprouts to your diet, 100 grams daily will give all the sprouts’ goodness.

Alfalfa sprouts nutrition facts

Alfalfa sprouts are a low-calorie food that is packed with nutrients. One 100g cup of alfalfa sprouts contains:

Fat 0.69g
Dietary fiber1.9g
Vitamin A31 micrograms
Vitamin C82.mg
Vitamin K30.5 micrograms
Folate36 micrograms
Manganese0.2 mg
Iron1 mg
Phosphorus70 mg
Copper0.2 mg

With such a high nutritional content in small amounts of sprouts, it is no wonder that alfalfa is gaining popularity as a health food.

Broccoli sprouts nutrition facts

Just like alfalfa sprouts, broccoli sprouts are low in calories and high in nutrients. One cup of broccoli sprouts (115g) contains:

Vitamin A90 micrograms
Vitamin C54 micrograms
Calcium78 micrograms
Iron720 micrograms

Broccoli is slowly becoming a superfood due to its high nutrient and antioxidant content. When broccoli is sprouted, these levels increase and make broccoli sprouts even more beneficial for health.

Frequently Asked Questions

When to eat broccoli sprouts?

You can eat broccoli sprouts at any time of the day.

You will know that the sprouts are ready for consumption once the shoots have grown to about an inch high and the green leaves have begun yellowing.

Where can I get alfalfa sprouts?

Alfalfa sprouts are readily available in most supermarkets. The fresh produce section is usually a good place to start looking.

You can also find alfalfa sprouts in some health food stores. They are available online if you want to buy alfalfa seeds and sprout them yourself.

Can you eat broccoli sprout seeds?

Broccoli seeds are generally unsafe for consumption since they contain erucic acid (an omega -9 fatty acid), a natural toxicant that’s harmful to heart tissue

What to make with alfalfa sprouts?

Alfalfa sprouts can be used in a variety of sweet and savory dishes.

Some ideas include adding them to salads, wraps, and smoothies or using them as a topping for soup or eggs. You can also get creative and use them in baked goods or as a garnish for cocktails.

Final Words:

When it comes to broccoli sprouts vs. alfalfa sprouts, there are a few key differences. Alfalfa sprouts are lower in calories and higher in folate, while broccoli sprouts are a good source of iron. Both types of sprouts are excellent sources of vitamins, minerals, and antioxidants.

The best way to enjoy all the benefits of these sprouts is to add them to your diet in moderation for a healthy snack.

Eat them fresh, cooked, or raw in salads, smoothies, soups, and more. With so many ways to enjoy them, it’s time you up your sprouts game, just as I did.

Happy Sprouting!

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