Asparagus vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Asparagus, cooked, boiled, drained is higher in more vitamins & minerals
Calories (kcal)
Asparagus 22
Alfalfa seeds 23
Protein (g)
Asparagus 2.40
Alfalfa seeds 3.99
Carbs (g)
Asparagus 4.11
Alfalfa seeds 2.10
Fat (g)
Asparagus 0.220
Alfalfa seeds 0.690
Fiber (g)
Asparagus 2.00
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.40g per 100g.
Which has fewer calories?
Asparagus, cooked, boiled, drained — 22 vs 23 kcal per 100g.
Which is more nutrient-dense?
Asparagus, cooked, boiled, drained 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 | Asparagus | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 22 kcal | 23 kcal | -4% |
| Macronutrients | |||
| Water | 92.6 g | 92.8 g | = |
| Protein | 2.40 g | 3.99 g | -40% |
| Total lipid (fat) | 0.220 g | 0.690 g | -68% |
| Carbohydrate, by difference | 4.11 g | 2.10 g | +96% |
| Fiber, total dietary | 2.00 g | 1.90 g | +5% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.048 g | 0.069 g | -30% |
| Fatty acids, total monounsaturated | 0 g | 0.056 g | -100% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 7.70 mg | 8.20 mg | -6% |
| Thiamin (Vitamin B1) | 0.162 mg | 0.076 mg | +113% |
| Riboflavin (Vitamin B2) | 0.139 mg | 0.126 mg | +10% |
| Niacin (Vitamin B3) | 1.08 mg | 0.481 mg | +125% |
| Pantothenic acid (Vitamin B5) | 0.225 mg | 0.563 mg | -60% |
| Vitamin B-6 — Pyridoxine | 0.079 mg | 0.034 mg | +132% |
| Biotin (Vitamin B7) | 149 ug | 36.0 ug | +314% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 26.1 mg | 14.4 mg | +81% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 50.0 ug | 8.00 ug | +525% |
| Carotene, beta | 604 ug | 87.0 ug | +594% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 1.50 mg | 0.020 mg | +7400% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 23.0 mg | 32.0 mg | -28% |
| Iron, Fe | 0.910 mg | 0.960 mg | -5% |
| Magnesium, Mg | 14.0 mg | 27.0 mg | -48% |
| Phosphorus, P | 54.0 mg | 70.0 mg | -23% |
| Potassium, K | 224 mg | 79.0 mg | +184% |
| Sodium, Na | 14.0 mg | 6.00 mg | +133% |
| Zinc, Zn | 0.600 mg | 0.920 mg | -35% |
| Copper, Cu | 0.165 mg | 0.157 mg | +5% |
| Manganese, Mn | 0.154 mg | 0.188 mg | -18% |
| Selenium, Se | 6.10 ug | 0.600 ug | +917% |
| Other Nutrients | |||
| Energy | 94.0 kj | 96.0 kj | -2% |
| Ash | 0.630 g | 0.400 g | +57% |
| Total Sugars | 1.30 g | 0.200 g | +550% |
| Sucrose | 0.080 g | 0 g | |
| Glucose | 0.420 g | 0.080 g | +425% |
| Fructose | 0.790 g | 0.120 g | +558% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0 g | — | |
| Fluoride, F | 21.9 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 149 ug | 36.0 ug | +314% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 149 ug | 36.0 ug | +314% |
| Betaine | 0.900 mg | 0.400 mg | +125% |
| 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 | 1006 IU | 155 IU | +549% |
| Beta-cryptoxanthin (Provitamin A) | 30.0 ug | 0 ug | |
| Lycopene | 771 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.210 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 50.6 ug | 30.5 ug | +66% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| 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 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.002 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.048 g | 0.059 g | -19% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0 g | 0.008 g | -100% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0 g | 0.056 g | -100% |
| 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 | 0.105 g | 0.409 g | -74% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.076 g | 0.234 g | -68% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.029 g | 0.175 g | -83% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 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) | 0.029 g | — | |
| Threonine (EAA) | 0.092 g | 0.134 g | -31% |
| Isoleucine (EAA, BCAA) | 0.082 g | 0.143 g | -43% |
| Leucine (EAA, BCAA) | 0.140 g | 0.267 g | -48% |
| Lysine (EAA) | 0.113 g | 0.214 g | -47% |
| Methionine (EAA) | 0.034 g | — | |
| Cystine (conditionally essential) | 0.034 g | — | |
| Phenylalanine (EAA) | 0.082 g | — | |
| Tyrosine (conditionally essential) | 0.057 g | — | |
| Valine (EAA, BCAA) | 0.125 g | 0.145 g | -14% |
| Arginine (conditionally essential) | 0.099 g | — | |
| Histidine (EAA) | 0.053 g | — | |
| Alanine | 0.125 g | — | |
| Aspartic acid | 0.555 g | — | |
| Glutamic acid | 0.255 g | — | |
| Glycine (conditionally essential) | 0.101 g | — | |
| Proline (conditionally essential) | 0.077 g | — | |
| Serine | 0.116 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | 0.019 mg | -100% |
| Genistein | 0 mg | 0.016 mg | -100% |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Kaempferol | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | 15.2 mg | 1.70 mg | +792% |
| Choline | |||
| Choline from glycerophoshocholine | 0.900 mg | 0.600 mg | +50% |
| Choline from phosphatidylcholine | 15.0 mg | 1.00 mg | +1400% |
| Choline from phosphocholine | 3.50 mg | 1.80 mg | +94% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 6.60 mg | 11.0 mg | -40% |
| Total Choline | 26.0 mg | 14.0 mg | +86% |
| Iodine | |||
| Iodine mcg/100gB | 0.900 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 21.9 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | 0.035 mg | -100% |
* 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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