Broccoli vs Alfalfa seeds
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Broccoli, raw is higher in more vitamins & minerals
Calories (kcal)
Broccoli 31
Alfalfa seeds 23
Protein (g)
Broccoli 2.57
Alfalfa seeds 3.99
Carbs (g)
Broccoli 6.27
Alfalfa seeds 2.10
Fat (g)
Broccoli 0.340
Alfalfa seeds 0.690
Fiber (g)
Broccoli 2.40
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.57g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 31 kcal per 100g.
Which is more nutrient-dense?
Broccoli, 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 | Broccoli | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 31 kcal | 23 kcal | +35% |
| Macronutrients | |||
| Water | 90.0 g | 92.8 g | -3% |
| Protein | 2.57 g | 3.99 g | -36% |
| Total lipid (fat) | 0.340 g | 0.690 g | -51% |
| Carbohydrate, by difference | 6.27 g | 2.10 g | +199% |
| Fiber, total dietary | 2.40 g | 1.90 g | +26% |
| Sugars, Total | 1.40 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.039 g | 0.069 g | -43% |
| Fatty acids, total monounsaturated | 0.011 g | 0.056 g | -80% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 91.3 mg | 8.20 mg | +1013% |
| Thiamin (Vitamin B1) | 0.077 mg | 0.076 mg | +1% |
| Riboflavin (Vitamin B2) | 0.114 mg | 0.126 mg | -10% |
| Niacin (Vitamin B3) | 0.639 mg | 0.481 mg | +33% |
| Pantothenic acid (Vitamin B5) | 0.610 mg | 0.563 mg | +8% |
| Vitamin B-6 — Pyridoxine | 0.191 mg | 0.034 mg | +462% |
| Biotin (Vitamin B7) | 65.0 ug | 36.0 ug | +81% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 14.4 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 8.00 ug | 8.00 ug | = |
| Carotene, beta | 93.0 ug | 87.0 ug | +7% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.150 mg | 0.020 mg | +650% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 46.0 mg | 32.0 mg | +44% |
| Iron, Fe | 0.690 mg | 0.960 mg | -28% |
| Magnesium, Mg | 21.0 mg | 27.0 mg | -22% |
| Phosphorus, P | 67.0 mg | 70.0 mg | -4% |
| Potassium, K | 303 mg | 79.0 mg | +284% |
| Sodium, Na | 36.0 mg | 6.00 mg | +500% |
| Zinc, Zn | 0.420 mg | 0.920 mg | -54% |
| Copper, Cu | 0.059 mg | 0.157 mg | -62% |
| Manganese, Mn | 0.197 mg | 0.188 mg | +5% |
| Selenium, Se | 1.60 ug | 0.600 ug | +167% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 39 kcal | — | |
| Energy (Atwater Specific Factors) | 32 kcal | — | |
| Energy | 132 kj | 96.0 kj | +38% |
| Nitrogen | 0.410 g | — | |
| Total fat (NLEA) | 0.070 g | — | |
| Ash | 0.830 g | 0.400 g | +107% |
| Carbohydrate, by summation | 3.80 g | — | |
| Fiber, soluble | 0 g | — | |
| Fiber, insoluble | 2.40 g | — | |
| Total Sugars | — | 0.200 g | |
| Sucrose | 0.010 g | 0 g | |
| Glucose | 0.580 g | 0.080 g | +625% |
| Fructose | 0.820 g | 0.120 g | +583% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 36.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 36.0 ug | |
| Betaine | 0.100 mg | 0.400 mg | -75% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 6.00 ug | -100% |
| Vitamin A, IU | — | 155 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 745 ug | 0 ug | |
| Phytoene | 0 ug | — | |
| Phytofluene | 0 ug | — | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 102 ug | 30.5 ug | +234% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 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) | 0.001 g | 0.002 g | -50% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.029 g | 0.059 g | -51% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.008 g | -25% |
| SFA 20:0 (Arachidic acid) | 0.002 g | — | |
| SFA 22:0 (Behenic acid) | 0.002 g | — | |
| MUFA 14:1 c | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | — | |
| MUFA 17:1 c | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.010 g | 0.056 g | -82% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.010 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 20:1 c | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.017 g | 0.409 g | -96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.017 g | 0.234 g | -93% |
| PUFA 18:2 c | 0.017 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.021 g | 0.175 g | -88% |
| PUFA 18:3 c | 0 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 c | 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 20:3 c | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:4c | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.033 g | — | |
| Threonine (EAA) | 0.088 g | 0.134 g | -34% |
| Isoleucine (EAA, BCAA) | 0.079 g | 0.143 g | -45% |
| Leucine (EAA, BCAA) | 0.129 g | 0.267 g | -52% |
| Lysine (EAA) | 0.135 g | 0.214 g | -37% |
| Methionine (EAA) | 0.038 g | — | |
| Cystine (conditionally essential) | 0.028 g | — | |
| Phenylalanine (EAA) | 0.117 g | — | |
| Tyrosine (conditionally essential) | 0.050 g | — | |
| Valine (EAA, BCAA) | 0.125 g | 0.145 g | -14% |
| Arginine (conditionally essential) | 0.191 g | — | |
| Histidine (EAA) | 0.059 g | — | |
| Alanine | 0.104 g | — | |
| Aspartic acid | 0.325 g | — | |
| Glutamic acid | 0.542 g | — | |
| Glycine (conditionally essential) | 0.089 g | — | |
| Proline (conditionally essential) | 0.110 g | — | |
| Serine | 0.121 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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 | 0 mg | = |
| Luteolin | 0.800 mg | 0 mg | |
| Kaempferol | 7.84 mg | 0 mg | |
| Myricetin | 0.060 mg | 0 mg | |
| Quercetin | 3.26 mg | 1.70 mg | +92% |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0 mg | 0.600 mg | -100% |
| Choline from phosphatidylcholine | 0.100 mg | 1.00 mg | -90% |
| Choline from phosphocholine | 0.400 mg | 1.80 mg | -78% |
| Choline from sphingomyelin | 0.100 mg | 0 mg | |
| Free Choline | 18.0 mg | 11.0 mg | +64% |
| Total Choline | 19.0 mg | 14.0 mg | +36% |
| Isoflavones | |||
| Total isoflavones | 0 mg | 0.035 mg | -100% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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