- Nutritional Data Tables

Nutritional Data Tables

Seed and Grain Technologies has compiled various charts of scientific data for you to better understand the advantages of sprouts in your diet.

Mineral Content of Fresh Sprouted Beans Vs. Other Vegetarian Foods Milligrams per 100 grams edible portion [30A]
	CALC	IRON	MAG	PHOS	POT
Alfalfa Radish Mung Lentil Green Pea Soybean Navy Pea Potatoes Spinach Milk Eggs Lettuce	32 51 13 25 36 67 15 5 58 119 56 36	0.96 0.86 0.91 3.10 2.26 2.10 1.93 0.35 0.80 0.05 2.09 1.10	27 44 21 37 65 72 101 25 39 13 12 6	70 113 54 173 165 164 100 50 28 93 180 45	79 86 149 322 381 484 307 391 130 152 130 290

Vitamins in Dry Seeds and in Germinating Seeds Micrograms per Gram of Dry Matter
Kind of Seed	Treatment	Riboflavin
Wheat	Dry Soaked 4 Days Old	1.00 1.40 2.40
Corn	Dry Soaked 4 Days Old	1.50 0.05 2.00
Soybean	Dry Soaked 4 Days Old	1.80 1.40 3.60
Mung Bean	Dry Soaked 4 Days Old 5 Days Old	1.20 1.20 2.60 10.00

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Information

A Brief Introduction

Sprouts & Nutrition

Nutritional Values

Enzymes

What the Experts Say

Fountain of Youth

Scientific Data

Nutritional Data Tables

Natural Toxins in Sprouted Seeds: Separating Myth from Reality

Why Alfalfa Sprouts are still Safe and Healthy

JAMA unnecessarily scares Consumers with 'Old News'

What To Grow

Quick List

The Seed Store

Wheatgrass

Medicinal Values

Vitamin Content of Dry Seeds and of Seeds Germinated for 5 Days in Sand Cultures Micrograms per Gram
Kind of Seed	Riboflavin		Niacin
	Dry	Germin	Dry	Germin
Barley	1.3	8.3	72	129
Corn	1.2	3.0	17	40
Oats	0.6	12.4	11	48
Soy Bean	2.0	9.1	27	49
Lima (large)	1.0	2.0	15	29
Lima (small)	0.9	4.0	11	41
Green Eye Pea	1.8	9.7	20	60
Mung Bean	1.2	10.0	26	70
Pea	0.7	7.3	31	32
Kind of Seed	Thiamin		Biotin
	Dry	Germin	Dry	Germin
Barley	--	7.9	0.4	1.2
Corn	6.2	5.5	0.3	0.7
Oats	10.0	11.5	1.2	1.8
Soy Bean	10.7	9.6	1.1	3.5
Lima (large)	6.7	5.0	0.1	0.1
Lima (small)	4.5	6.2	0.1	0.4
Green Eye Pea	11.0	12.0	0.4	1.1
Mung Bean	8.8	10.3	0.2	1.0
Pea	7.2	9.2	-	0.5

Analysis of Dehydrated Alfalfa Greens per 100 Grams
Vitamins		Minerals
A D E K U C B-1 B-2 B-6 B-12 Niacin Panthothenic Acid Inositol Biotia Folic Acid Other Content Fiber Protein Fat Solubles	44,1000 i.u. 1,040 i.u. 50 i.u. 15 i.u. unknown 176 mg. 0.8 mg. 1.8 mg. 1.0 mg. 0.3 mg. 5.0 mg. 3.3 mg. 210.0 mg. 33.0 mg. 0.8 mg. 25% 20% 3%	Phosphorus Calcium Potassium Sodium Chlorine Sulfer Magnesium Copper Maganese Iron Cobalt Boron Molybdenum Trace Minerals Nickel Strontium Lead Paladium	250mg. 1,750mg. 2,000mg. 150mg. 280mg. 290mg. 310mg. 2.0mg. 5mg. 35mg. 2.4mg. 4.7mg. 2.6ppm.

Vitamin Content of Sprouts and Other Vegetarian Foods Milligrams per 100 Grams Edible Portion
	Ascorbic Acid	Thiamin	Riboflavin	Niacin
Alfalfa Radish Mung Bean Lentil Green Pea Soybean Raw Spinach	8.2 28.9 13.2 16.5 10.4 15.3 28.1	0.076 0.102 0.084 0.228 0.225 0.340 0.078	0.126 0.103 0.124 0.128 0.155 0.118 0.189	0.481 2.853 0.749 1.128 3.088 1.148 0.724
	Panto	B6	Fola	Vitamin A
Alfalfa Radish Mung Bean Lentil Green Pea Soybean Raw Spinach	0.563 0.733 0.380 0.578 1.029 0.929 0.065	0.034 0.285 0.088 0.190 0.265 0.176 0.065	36.0 94.7 60.8 9.9 144.0 171.8 194.4	155.0 391.0 21.0 45.0 166.0 11.0 6715.0

Protein Comparison of Dried Sprouts vs. Common Foods Milligrams per 100 Grams Portion of Sprouts
Protein	Sprout Soy	Sprout Sunflower	Sprout Lentil	Sprout Mung	Meat	Egg
Tryptophan Threonine Isoleucine Lysine Methionine Phenylalanine Valine	0.159 0.503 0.580 0.752 0.138 0.641 0.620	0.06 0.15 0.21 0.12 0.07 0.20 0.21	0.216 0.898 1.316 1.528 0.180 1.104 1.30	0.180 0.765 1.351 1.667 0.265 1.167 1.440	0.220 0.830 0.984 1.642 0.466 0.733 1.044	0.211 0.637 0.850 0.819 0.401 0.739 0.950
Total Protein	28%	4%	25%	24%	19%	13%

Nutritional Value of Kamut vs. Average Wheat
	Average Wheat	Kamut
Percentage of Total Weight
Water Protein Fat Carbohydrate	11.50 12.30 1.90 72.70	9.80 17.30 2.60 68.20
Milligrams per 100 Grams Weight
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Manganese Niacin Thiamin Riboflavin	30.00 3.90 117.00 396.00 400.00 2.00 3.20 3.80 5.31 0.42 0.11	31.00 4.20 153.00 411.00 446.00 3.80 4.30 3.20 5.54 0.45 0.12

Amino Acids Content of Wheat and Oat Sprouts On the 5th, 7th, and 9th day of Germination Milligrams per 100 gram portion of sprouts
Amino Acid	Sprouted Wheat			Sprouted Oats
Amino Acid	5th	7th	9th	5th	7th	9th
Arginine Aspartic Acid Glutamic Acid Leucine Lysine Methionine Threonine Tryosine Valine	1.80 1.50 0.98 0.10 0.00 0.30 0.20 0.00 0.07	0.90 2.00 0.60 0.10 0.00 0.35 0.40 0.10 0.07	0.90 3.00 0.50 0.25 2.00 0.20 0.20 0.15 0.06	0.90 2.00 0.40 0.10 0.00 0.20 0.45 0.20 0.07	.90 0.50 0.50 0.20 0.00 0.30 0.30 0.01 0.07	1.80 1.00 1.60 0.10 0.00 0.20 1.00 0.10 0.07

Changes in Cell Numbers and Nucleic Acid Content of Beans During Germination The Numbers are per Plant Organ (Compiled from Maroti, 1957)
Total Number of Cells			RNA P.		DNA P.
Time	Root x1000	Shoot x1000	Root x1000	Shoot x1000	Root x1000	Shoot x1000
6 hours 1 day 2 days 3 days 4 days 5 days 6 days 7 days 8 days 9 days	145 188 291 654 1397 1316 1451 1325 1298 1325	66 80 104 193 265 281 431 808 1383 1595	6.6 4.2 6.5 20.5 26.1 29.8 39.5 - 58.6 79.14	1.9 1.1 4.4 4.3 4.3 7.7 12.9 15.9 18.6 24.0	3.0 0.9 3.3 11.0 10.1 30.5 28.3 - 13.1 3.2	0.1 0.9 1.1 3.1 4.9 4.9 5.8 7.0 11.0 7.5

Trace Mineral Content of Sprouts and Seeds Milligrams per 100 Grams Edible Portion
Mineral	Mung Light	Mung Dark	Alfal Light	Alfal Dark
CA MG NA K FE SI MN ZN CR SE V	100.00 310.00 7.30 1100.00 7.00 54.00 1.40 5.40 0.24 0.14 0.04	79.00 310.00 6.00 990.00 6.20 55.00 1.60 4.30 0.23 0.12 0.08	200.000 410.000 25.000 890.000 11.000 46.000 2.1.000 17.000 0.210 0.130 0.008	210.000 440.000 29.000 870.000 12.000 41.000 2.400 19.000 0.260 0.140 0.008
Lentil Light	Lentil Dark	Lentil Seed	Alfal Seed	Mung Seed
74.000 190.000 25.000 820.000 10.000 50.000 1.900 6.300 0.260 0.120 0.076	59.000 160.000 7.800 750.000 8.900 55.000 1.800 5.400 0.018 0.12 0.05	62.000 180.000 304.000 800.000 10.000 27.000 1.700 4.300 0.14 0.12 0.008	140.000 360.000 0.150 980.000 10.000 51.000 1.800 6.800 0.21 0.15 0.008	120.000 290.000 2.100 1200.000 5.800 51.000 1.500 3.100 0.21 0.12 0.03

Radish Sprouts vs. Mature Radish Vegetables Milligrams per 100 Grams Edible Portion
	Measure	Radish Sprout	Mature Radish
Water Calories Protein Fat Carbohydrates Fiber Ash	g kcal g g g g g	90.070 41.000 3.810 2.530 3.060 -- .053	95.370 14.000 1.100 0.100 2.630 0.700 0.800
Minerals Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese	mg mg mg mg mg mg mg mg mg	51.000 0.860 44.000 113.000 86.000 6.000 0.560 0.120 0.260	27.000 0.800 9.000 28.000 280.000 16.000 - - - - - -
Vitamins Ascorbic Acid Thiamin Riboflavin Niacin Panthothenic Acid Vitamin B6 Folacin Vitamin A	mg mg mg mg mg mg mcg IU	28.900 0.102 0.103 2.853 0.733 0.285 94.700 391.000	29.000 0.0360 0.020 0.300 0.184 0.075 14.000 10.000
Lipids Saturated, Total Monosat., Total Poly., Total	g g g	0.767 0.419 1.141	0.030 0.016 0.045

Nutrient Content of Alfalfa & Radish Sprouts vs. Iceberg Lettuce & New Zealand Spinach Milligrams per 100 grams Fresh Produce
	Measure	Alfalfa	Radish	Lettuce	Spinach
Water Calories Protein Fat Carbohydrates Fiber	g kcal g g g g	91.140 29.000 3.990 0.690 3.780 1.640	90.070 41.000 3.810 2.530 3.060 0.530	95.890 13.000 1.010 0.190 2.090 - -	94.000 14.000 1.500 0.200 2.500 0.700
Minerals Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Maganese	mg mg mg mg mg mg mg mg mg	32.000 0.960 27.000 70.000 79.000 6.000 0.920 0.157 0.188	51.000 0.860 44.000 113.000 86.000 6.000 0.560 0.120 0.260	19.000 0.500 9.000 20.000 158.000 9.000 0.220 0.028 0.151	58.000 0.800 39.000 28.000 130.000 130.000 - - - - - -
Vitamins Ascorbic Acid Thiamin Riboflavin Niacin Panthothenic Acid Vitamin B6 Folacin Vitamin A	mg mg mg mg mg mg mcg IU	8.200 0.076 0.126 0.481 0.563 0.034 36.000 155.000	28.900 0.102 0.103 2.853 0.733 0.285 94.700 391.000	3.900 0.046 0.030 0.187 0.046 0.040 56.000 330.000	30.000 0.040 0.130 0.500 0.312 - - - - 4400.000
Amino Acids Threonine Isoleucine Leucine Lysine Valine	g g g g g	0.134 0.143 0.267 0.214 0.145	- - - - - - - - - -	0.053 0.075 0.070 0.075 0.062	- - - - - - - - - -

Selected Nutrient Comparison of Lentil, Mung, and Green Pea Sprouts vs. Whole Milk & Baked Potato Milligrams per 100 Grams Edible Portion
	Measure	Pea	Lentil	Mung	Milk	Potato
Water Food Energy Protein Fat Carbohydrates Fiber Ash	g kcal g g g g g	62.270 128.000 8.800 0.680 28.260 2.780 1.140	67.340 106.000 8.960 0.550 22.140 3.050 1.000	90.400 30.000 3.040 0.180 5.930 0.810 0.440	87.990 61.000 3.290 3.340 4.660 0.000 .720	75.420 93.000 1.960 0.100 21.560 0.380 0.970
Minerals Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Maganese	mg mg mg mg mg mg mg mg mg	36.000 2.260 56.000 165.000 381.000 20.000 1.050 0.272 0.438	25.000 3.210 37.000 173.000 322.000 11.000 1.510 0.352 0.506	13.000 0.910 21.000 54.000 149.000 6.000 0.410 0.164 0.188	119.000 0.050 13.000 93.000 152.000 49.000 0.380 - - - -	5.000 0.360 25.000 50.000 391.000 5.000 0.290 0.215 0.161
Vitamins Ascorbic Acid Thiamin Riboflavin Niacin Panthothenic Acid Vitamin B6 Folacin Vitamin A	mg mg mg mg mg mg mcg IU	10.400 0.225 0.155 30.880 1.029 0.265 144.000 166.000	16.500 0.228 0.128 1.128 0.578 0.190 99.900 45.000	13.200 0.084 0.124 0.749 0.380 0.068 60.800 21.000	0.940 0.038 0.162 0.084 0.314 0.042 5.000 126.000	12.800 0.105 0.021 1.395 0.555 0.301 9.100 - -

Protein Content of Sprouts and Other Vegetarian Foods Grams per 100 Grams of Edible Portion of Fresh Sprouts
39.8 36.5 26.6 26.0 24.7 24.2 24.0 23.0 18.6 16.6 13.3 13.1 12.6 9.0 8.8 7.5 6.3	Alfalfa Dry Grass Soybean Dry Bean Wheat Germ Peanuts Lentils Dry Bean Mung Dry Bean Sunflower Seed Fenugreek Seed Almonds Chia Seed Buckwheat Soybean Sprouts Hard Winter Wheat Lentil Sprouts Green Pea Sprouts Brown Rice Fresh Green Peas	6.2 6.2 4.0 3.8 3.6 3.6 3.5 3.2 3.1 2.7 2.1 1.6 1.3 1.3 1.3 1.1 0.2	Navy Bean Sprouts Garlic Alfalfa Sprouts Radish Sprouts Broccoli Parsley Sweet Corn Spinach Mung Sprouts Mushrooms Potato with Skin Romaine Lettuce Avocado Cabbage Looseleaf Lettuce Banana Apple

Energy Content of Sprouts and Other Vegetarian Foods Calories per 100 Grams Edible Portion
128 122 106 93 67 62 42 41	Green Pea Sprouts Soybean Sprouts Lentil Sprouts Baked Potato Navy Bean Sprouts Pinto Bean Sprouts Carrots Radish Sprouts	32 30 29 18 17 14 14	Broccoli Mung Sprouts Alfalfa Sprouts Looseleaf Lettuce Celery N. Zealand Spinach Bibb Lettuce

Mineral Comparison of Alfalfa Seed, Alfalfa Sprouts, and Common Lettuce Per 100 Grams Dry Weight
	Calc.	Magn.	Sod.	Pot.	Iron
Alfalfa Seed Alfalfa Sprout Iceberg Cos, Looseleaf Boston, Bibb Spinach New Zealand Spinach Endive	140.00 210.00 20.00 68.00 35.00 93.00 58.00 81.00	3.60 440.00 11.00 - - - - 88.00 40.00 10.00	.15 29.00 9.00 9.00 9.00 71.00 159.00 14.00	980.00 870.00 175.00 264.00 264.00 470.00 795.00 294.00	10.00 12.00 0.50 1.40 2.00 3.10 2.60 1.70

Nutrition of Organic Sunflower Seeds Milligrams per 100 Grams
Iron Vitamin E Calcium Phosphorus Zinc Copper Sulfur Magnesium Protein Potassium Leucine	6.77 52.18 116.00 705.00 5.06 1.75 87.00 354.00 22.78 689.00 1.66	Vitamin A Vitamin D Total Lipids Linoleic Acid Niacin Riboflavin Thiamin Glutamic Acid Aspartic Acid Arginine	50.00iu 92.00usp 49.57 30.00 4.50 0.25 2.29 5.58 2.45 2.40

Nutrition in Fenugreek Seed Milligrams per 100 Grams
Protein Calories Calcium Total Fat Magnesium Phosphorus Potassium Sodium	23.00 323.00 176.00 6.40 191.00 296.00 770.00 67.00	Zinc Niacin Iron Arginine Leucine Lysine Aspartic Acid Glutamic Acid	2.50 1.64 33.53 2.47 1.76 1.68 2.71 3.99

Nutrient Content of Sprouted Seeds vs. Unsprouted Seed or Vegetable Milligrams per 100 Grams Edible
	Water	Vitamin C	Vitamin A	Fat
Lentil Sprouted	11.19 67.34	6.20 16.50	39.00 45.00	0.96 0.55
Red Pea Sprouted	11.95 89.78	1.50 36.00	50.00 712.00	1.26 0.25
Soybean Sprouted	8.54 69.05	6.00 15.30	24.00 11.00	19.94 6.70
Mung Sprouted	9.05 90.40	4.80 13.20	114.00 21.00	1.15 0.18
Radish Sprouted	95.37 90.07	29.00 28.90	10.00 391.00	0.10 2.53
Green Pea Sprouted	11.70 62.70	1.50 10.40	107.00 166.00	1.30 0.68

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