Arugula vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Arugula, raw is higher in more vitamins & minerals
Calories (kcal)
Arugula 25
Alfalfa seeds 23
Protein (g)
Arugula 2.58
Alfalfa seeds 3.99
Carbs (g)
Arugula 3.65
Alfalfa seeds 2.10
Fat (g)
Arugula 0.660
Alfalfa seeds 0.690
Fiber (g)
Arugula 1.60
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.58g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 25 kcal per 100g.
Which is more nutrient-dense?
Arugula, 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 | Arugula | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 25 kcal | 23 kcal | +9% |
| Macronutrients | |||
| Water | 91.7 g | 92.8 g | -1% |
| Protein | 2.58 g | 3.99 g | -35% |
| Total lipid (fat) | 0.660 g | 0.690 g | -4% |
| Carbohydrate, by difference | 3.65 g | 2.10 g | +74% |
| Fiber, total dietary | 1.60 g | 1.90 g | -16% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.086 g | 0.069 g | +25% |
| Fatty acids, total monounsaturated | 0.049 g | 0.056 g | -13% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 15.0 mg | 8.20 mg | +83% |
| Thiamin (Vitamin B1) | 0.044 mg | 0.076 mg | -42% |
| Riboflavin (Vitamin B2) | 0.086 mg | 0.126 mg | -32% |
| Niacin (Vitamin B3) | 0.305 mg | 0.481 mg | -37% |
| Pantothenic acid (Vitamin B5) | 0.437 mg | 0.563 mg | -22% |
| Vitamin B-6 — Pyridoxine | 0.073 mg | 0.034 mg | +115% |
| Biotin (Vitamin B7) | 97.0 ug | 36.0 ug | +169% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.3 mg | 14.4 mg | +6% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 119 ug | 8.00 ug | +1388% |
| Carotene, beta | 1424 ug | 87.0 ug | +1537% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.430 mg | 0.020 mg | +2050% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 160 mg | 32.0 mg | +400% |
| Iron, Fe | 1.46 mg | 0.960 mg | +52% |
| Magnesium, Mg | 47.0 mg | 27.0 mg | +74% |
| Phosphorus, P | 52.0 mg | 70.0 mg | -26% |
| Potassium, K | 369 mg | 79.0 mg | +367% |
| Sodium, Na | 27.0 mg | 6.00 mg | +350% |
| Zinc, Zn | 0.470 mg | 0.920 mg | -49% |
| Copper, Cu | 0.076 mg | 0.157 mg | -52% |
| Manganese, Mn | 0.321 mg | 0.188 mg | +71% |
| Selenium, Se | 0.300 ug | 0.600 ug | -50% |
| Other Nutrients | |||
| Energy | 105 kj | 96.0 kj | +9% |
| Ash | 1.40 g | 0.400 g | +250% |
| Total Sugars | 2.05 g | 0.200 g | +925% |
| 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) | 97.0 ug | 36.0 ug | +169% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 97.0 ug | 36.0 ug | +169% |
| Betaine | 0.100 mg | 0.400 mg | -75% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 6.00 ug | -100% |
| Vitamin A, IU | 2373 IU | 155 IU | +1431% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 3555 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 109 ug | 30.5 ug | +256% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.003 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0 g | 0.002 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.072 g | 0.059 g | +22% |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.008 g | -50% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.046 g | 0.056 g | -18% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.319 g | 0.409 g | -22% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.130 g | 0.234 g | -44% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.170 g | 0.175 g | -3% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.002 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Threonine (EAA) | — | 0.134 g | |
| Isoleucine (EAA, BCAA) | — | 0.143 g | |
| Leucine (EAA, BCAA) | — | 0.267 g | |
| Lysine (EAA) | — | 0.214 g | |
| Valine (EAA, BCAA) | — | 0.145 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 0.019 mg | |
| Genistein | — | 0.016 mg | |
| Apigenin | 0 mg | 0 mg | = |
| Luteolin | 0 mg | 0 mg | = |
| Kaempferol | 34.9 mg | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | 7.92 mg | 1.70 mg | +366% |
| 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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