Asparagus vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Asparagus, raw is higher in more vitamins & minerals
Calories (kcal)
Asparagus 20
Alfalfa seeds 23
Protein (g)
Asparagus 2.20
Alfalfa seeds 3.99
Carbs (g)
Asparagus 3.88
Alfalfa seeds 2.10
Fat (g)
Asparagus 0.120
Alfalfa seeds 0.690
Fiber (g)
Asparagus 2.10
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.20g per 100g.
Which has fewer calories?
Asparagus, raw — 20 vs 23 kcal per 100g.
Which is more nutrient-dense?
Asparagus, 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 | Asparagus | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 20 kcal | 23 kcal | -13% |
| Macronutrients | |||
| Water | 93.2 g | 92.8 g | = |
| Protein | 2.20 g | 3.99 g | -45% |
| Total lipid (fat) | 0.120 g | 0.690 g | -83% |
| Carbohydrate, by difference | 3.88 g | 2.10 g | +85% |
| Fiber, total dietary | 2.10 g | 1.90 g | +11% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.040 g | 0.069 g | -42% |
| 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 | 5.60 mg | 8.20 mg | -32% |
| Thiamin (Vitamin B1) | 0.143 mg | 0.076 mg | +88% |
| Riboflavin (Vitamin B2) | 0.141 mg | 0.126 mg | +12% |
| Niacin (Vitamin B3) | 0.978 mg | 0.481 mg | +103% |
| Pantothenic acid (Vitamin B5) | 0.274 mg | 0.563 mg | -51% |
| Vitamin B-6 — Pyridoxine | 0.091 mg | 0.034 mg | +168% |
| Biotin (Vitamin B7) | 52.0 ug | 36.0 ug | +44% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 16.0 mg | 14.4 mg | +11% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 38.0 ug | 8.00 ug | +375% |
| Carotene, beta | 449 ug | 87.0 ug | +416% |
| Carotene, alpha | 9.00 ug | 6.00 ug | +50% |
| Vitamin E (alpha-tocopherol) | 1.13 mg | 0.020 mg | +5550% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 24.0 mg | 32.0 mg | -25% |
| Iron, Fe | 2.14 mg | 0.960 mg | +123% |
| Magnesium, Mg | 14.0 mg | 27.0 mg | -48% |
| Phosphorus, P | 52.0 mg | 70.0 mg | -26% |
| Potassium, K | 202 mg | 79.0 mg | +156% |
| Sodium, Na | 2.00 mg | 6.00 mg | -67% |
| Zinc, Zn | 0.540 mg | 0.920 mg | -41% |
| Copper, Cu | 0.189 mg | 0.157 mg | +20% |
| Manganese, Mn | 0.158 mg | 0.188 mg | -16% |
| Selenium, Se | 2.30 ug | 0.600 ug | +283% |
| Other Nutrients | |||
| Energy | 85.0 kj | 96.0 kj | -11% |
| Ash | 0.580 g | 0.400 g | +45% |
| Total Sugars | 1.88 g | 0.200 g | +840% |
| Sucrose | 0.230 g | 0 g | |
| Glucose | 0.650 g | 0.080 g | +712% |
| Fructose | 1.00 g | 0.120 g | +733% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 52.0 ug | 36.0 ug | +44% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 52.0 ug | 36.0 ug | +44% |
| Betaine | 0.600 mg | 0.400 mg | +50% |
| 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 | 756 IU | 155 IU | +388% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 710 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.090 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 41.6 ug | 30.5 ug | +36% |
| 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) | 0.040 g | 0.059 g | -32% |
| 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 | 0.050 g | 0.409 g | -88% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.040 g | 0.234 g | -83% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.010 g | 0.175 g | -94% |
| 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 | = |
| Phytosterols | 24.0 mg | — | |
| Tryptophan (EAA) | 0.027 g | — | |
| Threonine (EAA) | 0.084 g | 0.134 g | -37% |
| Isoleucine (EAA, BCAA) | 0.075 g | 0.143 g | -48% |
| Leucine (EAA, BCAA) | 0.128 g | 0.267 g | -52% |
| Lysine (EAA) | 0.104 g | 0.214 g | -51% |
| Methionine (EAA) | 0.031 g | — | |
| Cystine (conditionally essential) | 0.031 g | — | |
| Phenylalanine (EAA) | 0.075 g | — | |
| Tyrosine (conditionally essential) | 0.052 g | — | |
| Valine (EAA, BCAA) | 0.115 g | 0.145 g | -21% |
| Arginine (conditionally essential) | 0.091 g | — | |
| Histidine (EAA) | 0.049 g | — | |
| Alanine | 0.115 g | — | |
| Aspartic acid | 0.508 g | — | |
| Glutamic acid | 0.233 g | — | |
| Glycine (conditionally essential) | 0.093 g | — | |
| Proline (conditionally essential) | 0.071 g | — | |
| Serine | 0.106 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0.030 mg | 0.019 mg | +60% |
| Genistein | 0 mg | 0.016 mg | -100% |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Kaempferol | 1.39 mg | 0 mg | |
| Myricetin | 0 mg | 0 mg | = |
| Quercetin | 14.0 mg | 1.70 mg | +722% |
| Choline | |||
| Choline from glycerophoshocholine | 0.600 mg | 0.600 mg | = |
| Choline from phosphatidylcholine | 0.900 mg | 1.00 mg | -10% |
| Choline from phosphocholine | 2.40 mg | 1.80 mg | +33% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 12.0 mg | 11.0 mg | +9% |
| Total Choline | 16.0 mg | 14.0 mg | +14% |
| Isoflavones | |||
| Total isoflavones | 0.030 mg | 0.035 mg | -14% |
* 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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