Beans vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Alfalfa seeds, sprouted, raw is higher in more vitamins & minerals
Calories (kcal)
Beans 12
Alfalfa seeds 23
Protein (g)
Beans 1.40
Alfalfa seeds 3.99
Carbs (g)
Beans 2.14
Alfalfa seeds 2.10
Fat (g)
Beans 0.060
Alfalfa seeds 0.690
Fiber (g)
Beans 0.800
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 1.40g per 100g.
Which has fewer calories?
Beans, mung, mature seeds, sprouted, canned, drained solids — 12 vs 23 kcal per 100g.
Which is more nutrient-dense?
Alfalfa seeds, sprouted, 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 | Beans | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 12 kcal | 23 kcal | -48% |
| Macronutrients | |||
| Water | 96.1 g | 92.8 g | +4% |
| Protein | 1.40 g | 3.99 g | -65% |
| Total lipid (fat) | 0.060 g | 0.690 g | -91% |
| Carbohydrate, by difference | 2.14 g | 2.10 g | +2% |
| Fiber, total dietary | 0.800 g | 1.90 g | -58% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.016 g | 0.069 g | -77% |
| Fatty acids, total monounsaturated | 0.008 g | 0.056 g | -86% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.300 mg | 8.20 mg | -96% |
| Thiamin (Vitamin B1) | 0.030 mg | 0.076 mg | -61% |
| Riboflavin (Vitamin B2) | 0.070 mg | 0.126 mg | -44% |
| Niacin (Vitamin B3) | 0.220 mg | 0.481 mg | -54% |
| Pantothenic acid (Vitamin B5) | 0.143 mg | 0.563 mg | -75% |
| Vitamin B-6 — Pyridoxine | 0.032 mg | 0.034 mg | -6% |
| Biotin (Vitamin B7) | 10.0 ug | 36.0 ug | -72% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 7.80 mg | 14.4 mg | -46% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 8.00 ug | -100% |
| Carotene, beta | 2.00 ug | 87.0 ug | -98% |
| Carotene, alpha | 2.00 ug | 6.00 ug | -67% |
| Vitamin E (alpha-tocopherol) | 0.040 mg | 0.020 mg | +100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 14.0 mg | 32.0 mg | -56% |
| Iron, Fe | 0.430 mg | 0.960 mg | -55% |
| Magnesium, Mg | 9.00 mg | 27.0 mg | -67% |
| Phosphorus, P | 32.0 mg | 70.0 mg | -54% |
| Potassium, K | 27.0 mg | 79.0 mg | -66% |
| Sodium, Na | 42.0 mg | 6.00 mg | +600% |
| Zinc, Zn | 0.280 mg | 0.920 mg | -70% |
| Copper, Cu | 0.157 mg | 0.157 mg | = |
| Manganese, Mn | 0.073 mg | 0.188 mg | -61% |
| Selenium, Se | 0.600 ug | 0.600 ug | = |
| Other Nutrients | |||
| Energy | 48.0 kj | 96.0 kj | -50% |
| Ash | 0.300 g | 0.400 g | -25% |
| Total Sugars | 0.700 g | 0.200 g | +250% |
| 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) | 10.0 ug | 36.0 ug | -72% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | 36.0 ug | -72% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 2.00 ug | 6.00 ug | -67% |
| Vitamin A, IU | 8.00 IU | 155 IU | -95% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 13.4 ug | 30.5 ug | -56% |
| 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 16:0 (Palmitic acid) | 0.011 g | 0.059 g | -81% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.008 g | -63% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.008 g | 0.056 g | -86% |
| 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 | 0.020 g | 0.409 g | -95% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.015 g | 0.234 g | -94% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.006 g | 0.175 g | -97% |
| 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) | 0.019 g | — | |
| Threonine (EAA) | 0.040 g | 0.134 g | -70% |
| Isoleucine (EAA, BCAA) | 0.067 g | 0.143 g | -53% |
| Leucine (EAA, BCAA) | 0.089 g | 0.267 g | -67% |
| Lysine (EAA) | 0.085 g | 0.214 g | -60% |
| Methionine (EAA) | 0.017 g | — | |
| Cystine (conditionally essential) | 0.009 g | — | |
| Phenylalanine (EAA) | 0.060 g | — | |
| Tyrosine (conditionally essential) | 0.026 g | — | |
| Valine (EAA, BCAA) | 0.067 g | 0.145 g | -54% |
| Arginine (conditionally essential) | 0.101 g | — | |
| Histidine (EAA) | 0.036 g | — | |
| Alanine | 0.050 g | — | |
| Aspartic acid | 0.245 g | — | |
| Glutamic acid | 0.082 g | — | |
| Glycine (conditionally essential) | 0.032 g | — | |
| Serine | 0.017 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.
Beans, mung, mature seeds, sprouted, canned, drained solids nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +600% in Beans, mung, mature seeds, sprouted, canned, drained solids Vitamin A, RAE -100% in Beans, mung, mature seeds, sprouted, canned, drained solids Vitamin E (alpha-tocopherol) +100% in Beans, mung, mature seeds, sprouted, canned, drained solids Carotene, beta -98% in Beans, mung, mature seeds, sprouted, canned, drained solids
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.