Which has more protein, Asparagus, canned, drained solids or Alfalfa seeds, sprouted, raw?

Alfalfa seeds, sprouted, raw has more protein at 3.99g per 100g, compared to 2.14g for Asparagus, canned, drained solids.

Which has more calories, Asparagus, canned, drained solids or Alfalfa seeds, sprouted, raw?

Alfalfa seeds, sprouted, raw has more calories at 23 kcal per 100g, compared to 19 kcal for Asparagus, canned, drained solids.

Asparagus vs Alfalfa seeds

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Calories (kcal)

Asparagus 19

Alfalfa seeds 23

Protein (g)

Asparagus 2.14

Alfalfa seeds 3.99

Carbs (g)

Asparagus 2.46

Alfalfa seeds 2.10

Fat (g)

Asparagus 0.650

Alfalfa seeds 0.690

Fiber (g)

Asparagus 1.60

Alfalfa seeds 1.90

Quick answers

Which has more protein?

Alfalfa seeds, sprouted, raw — 3.99g vs 2.14g per 100g.

Which has fewer calories?

Asparagus, canned, drained solids — 19 vs 23 kcal per 100g.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Asparagus	Alfalfa seeds	Diff
Energy
Energy	19 kcal	23 kcal	-17%
Macronutrients
Water	94.0 g	92.8 g	+1%
Protein	2.14 g	3.99 g	-46%
Total lipid (fat)	0.650 g	0.690 g	-6%
Carbohydrate, by difference	2.46 g	2.10 g	+17%
Fiber, total dietary	1.60 g	1.90 g	-16%
Fats & Fatty Acids
Fatty acids, total saturated	0.147 g	0.069 g	+113%
Fatty acids, total monounsaturated	0.021 g	0.056 g	-63%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	18.4 mg	8.20 mg	+124%
Thiamin (Vitamin B1)	0.061 mg	0.076 mg	-20%
Riboflavin (Vitamin B2)	0.100 mg	0.126 mg	-21%
Niacin (Vitamin B3)	0.954 mg	0.481 mg	+98%
Pantothenic acid (Vitamin B5)	0.139 mg	0.563 mg	-75%
Vitamin B-6 — Pyridoxine	0.110 mg	0.034 mg	+224%
Biotin (Vitamin B7)	96.0 ug	36.0 ug	+167%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	21.4 mg	14.4 mg	+49%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	41.0 ug	8.00 ug	+413%
Carotene, beta	493 ug	87.0 ug	+467%
Carotene, alpha	0 ug	6.00 ug	-100%
Vitamin E (alpha-tocopherol)	1.22 mg	0.020 mg	+6000%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	16.0 mg	32.0 mg	-50%
Iron, Fe	1.83 mg	0.960 mg	+91%
Magnesium, Mg	10.0 mg	27.0 mg	-63%
Phosphorus, P	43.0 mg	70.0 mg	-39%
Potassium, K	172 mg	79.0 mg	+118%
Sodium, Na	287 mg	6.00 mg	+4683%
Zinc, Zn	0.400 mg	0.920 mg	-57%
Copper, Cu	0.096 mg	0.157 mg	-39%
Manganese, Mn	0.170 mg	0.188 mg	-10%
Selenium, Se	1.70 ug	0.600 ug	+183%
Other Nutrients
Energy	81.0 kj	96.0 kj	-16%
Ash	0.770 g	0.400 g	+92%
Total Sugars	1.06 g	0.200 g	+430%
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)	96.0 ug	36.0 ug	+167%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	96.0 ug	36.0 ug	+167%
Betaine	0.700 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	822 IU	155 IU	+430%
Beta-cryptoxanthin (Provitamin A)	24.0 ug	0 ug
Lycopene	630 ug	0 ug
Vitamin E, added	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	41.3 ug	30.5 ug	+35%
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)	0.002 g	0 g
SFA 14:0 (Myristic acid)	0.004 g	0.002 g	+100%
SFA 16:0 (Palmitic acid)	0.132 g	0.059 g	+124%
SFA 18:0 (Stearic acid)	0.009 g	0.008 g	+12%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.004 g	0 g
MUFA 18:1 (Omega-9, Oleic acid family)	0.017 g	0.056 g	-70%
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	0.284 g	0.409 g	-31%
PUFA 18:2 (Omega-6, Linoleic acid)	0.269 g	0.234 g	+15%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.015 g	0.175 g	-91%
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:4 (Omega-6, Arachidonic acid family)	0 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	=
Tryptophan (EAA)	0.021 g	—
Threonine (EAA)	0.060 g	0.134 g	-55%
Isoleucine (EAA, BCAA)	0.079 g	0.143 g	-45%
Leucine (EAA, BCAA)	0.093 g	0.267 g	-65%
Lysine (EAA)	0.101 g	0.214 g	-53%
Methionine (EAA)	0.021 g	—
Cystine (conditionally essential)	0.025 g	—
Phenylalanine (EAA)	0.051 g	—
Tyrosine (conditionally essential)	0.034 g	—
Valine (EAA, BCAA)	0.082 g	0.145 g	-43%
Arginine (conditionally essential)	0.100 g	—
Histidine (EAA)	0.033 g	—
Alanine	0.101 g	—
Aspartic acid	0.248 g	—
Glutamic acid	0.350 g	—
Glycine (conditionally essential)	0.069 g	—
Proline (conditionally essential)	0.114 g	—
Serine	0.081 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
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.

Asparagus, canned, drained solids nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin E (alpha-tocopherol) +6000% in Asparagus, canned, drained solids Sodium, Na +4683% in Asparagus, canned, drained solids Carotene, beta +467% in Asparagus, canned, drained solids Vitamin A, RAE +413% in Asparagus, canned, drained solids

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