Alfalfa seeds vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Alfalfa seeds 23
Amaranth leaves 23
Protein (g)
Alfalfa seeds 3.99
Amaranth leaves 2.46
Carbs (g)
Alfalfa seeds 2.10
Amaranth leaves 4.02
Fat (g)
Alfalfa seeds 0.690
Amaranth leaves 0.330
Fiber (g)
Alfalfa seeds 1.90
Amaranth leaves —
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.46g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 23 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Alfalfa seeds | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 23 kcal | 23 kcal | = |
| Macronutrients | |||
| Water | 92.8 g | 91.7 g | +1% |
| Protein | 3.99 g | 2.46 g | +62% |
| Total lipid (fat) | 0.690 g | 0.330 g | +109% |
| Carbohydrate, by difference | 2.10 g | 4.02 g | -48% |
| Fiber, total dietary | 1.90 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.069 g | 0.091 g | -24% |
| Fatty acids, total monounsaturated | 0.056 g | 0.076 g | -26% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 8.20 mg | 43.3 mg | -81% |
| Thiamin (Vitamin B1) | 0.076 mg | 0.027 mg | +181% |
| Riboflavin (Vitamin B2) | 0.126 mg | 0.158 mg | -20% |
| Niacin (Vitamin B3) | 0.481 mg | 0.658 mg | -27% |
| Pantothenic acid (Vitamin B5) | 0.563 mg | 0.064 mg | +780% |
| Vitamin B-6 — Pyridoxine | 0.034 mg | 0.192 mg | -82% |
| Biotin (Vitamin B7) | 36.0 ug | 85.0 ug | -58% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 14.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 8.00 ug | 146 ug | -95% |
| Carotene, beta | 87.0 ug | — | |
| Carotene, alpha | 6.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.020 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 32.0 mg | 215 mg | -85% |
| Iron, Fe | 0.960 mg | 2.32 mg | -59% |
| Magnesium, Mg | 27.0 mg | 55.0 mg | -51% |
| Phosphorus, P | 70.0 mg | 50.0 mg | +40% |
| Potassium, K | 79.0 mg | 611 mg | -87% |
| Sodium, Na | 6.00 mg | 20.0 mg | -70% |
| Zinc, Zn | 0.920 mg | 0.900 mg | +2% |
| Copper, Cu | 0.157 mg | 0.162 mg | -3% |
| Manganese, Mn | 0.188 mg | 0.885 mg | -79% |
| Selenium, Se | 0.600 ug | 0.900 ug | -33% |
| Other Nutrients | |||
| Energy | 96.0 kj | 97.0 kj | -1% |
| Ash | 0.400 g | 1.50 g | -73% |
| Total Sugars | 0.200 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0.080 g | — | |
| Fructose | 0.120 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 36.0 ug | 85.0 ug | -58% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 36.0 ug | 85.0 ug | -58% |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 6.00 ug | — | |
| Vitamin A, IU | 155 IU | 2917 IU | -95% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 30.5 ug | 1140 ug | -97% |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.002 g | 0.001 g | +100% |
| SFA 16:0 (Palmitic acid) | 0.059 g | 0.073 g | -19% |
| SFA 18:0 (Stearic acid) | 0.008 g | 0.012 g | -33% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.056 g | 0.076 g | -26% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.409 g | 0.147 g | +178% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.234 g | 0.145 g | +61% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.175 g | 0.002 g | +8650% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | — | 0.031 g | |
| Threonine (EAA) | 0.134 g | 0.099 g | +35% |
| Isoleucine (EAA, BCAA) | 0.143 g | 0.119 g | +20% |
| Leucine (EAA, BCAA) | 0.267 g | 0.195 g | +37% |
| Lysine (EAA) | 0.214 g | 0.127 g | +69% |
| Methionine (EAA) | — | 0.036 g | |
| Cystine (conditionally essential) | — | 0.029 g | |
| Phenylalanine (EAA) | — | 0.133 g | |
| Tyrosine (conditionally essential) | — | 0.080 g | |
| Valine (EAA, BCAA) | 0.145 g | 0.137 g | +6% |
| Arginine (conditionally essential) | — | 0.121 g | |
| Histidine (EAA) | — | 0.052 g | |
| Alanine | — | 0.139 g | |
| Aspartic acid | — | 0.229 g | |
| Glutamic acid | — | 0.292 g | |
| Glycine (conditionally essential) | — | 0.132 g | |
| Proline (conditionally essential) | — | 0.121 g | |
| Serine | — | 0.111 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0.019 mg | — | |
| Genistein | 0.016 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 1.70 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.600 mg | — | |
| Choline from phosphatidylcholine | 1.00 mg | — | |
| Choline from phosphocholine | 1.80 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 11.0 mg | — | |
| Total Choline | 14.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.035 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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