Brussels sprouts vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Brussels sprouts, raw is higher in more vitamins & minerals
Calories (kcal)
Brussels sprouts 43
Alfalfa seeds 23
Protein (g)
Brussels sprouts 3.38
Alfalfa seeds 3.99
Carbs (g)
Brussels sprouts 8.95
Alfalfa seeds 2.10
Fat (g)
Brussels sprouts 0.300
Alfalfa seeds 0.690
Fiber (g)
Brussels sprouts 3.80
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 3.38g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 43 kcal per 100g.
Which is more nutrient-dense?
Brussels sprouts, 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 | Brussels sprouts | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 43 kcal | 23 kcal | +87% |
| Macronutrients | |||
| Water | 86.0 g | 92.8 g | -7% |
| Protein | 3.38 g | 3.99 g | -15% |
| Total lipid (fat) | 0.300 g | 0.690 g | -57% |
| Carbohydrate, by difference | 8.95 g | 2.10 g | +326% |
| Fiber, total dietary | 3.80 g | 1.90 g | +100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.062 g | 0.069 g | -10% |
| Fatty acids, total monounsaturated | 0.023 g | 0.056 g | -59% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 85.0 mg | 8.20 mg | +937% |
| Thiamin (Vitamin B1) | 0.139 mg | 0.076 mg | +83% |
| Riboflavin (Vitamin B2) | 0.090 mg | 0.126 mg | -29% |
| Niacin (Vitamin B3) | 0.745 mg | 0.481 mg | +55% |
| Pantothenic acid (Vitamin B5) | 0.309 mg | 0.563 mg | -45% |
| Vitamin B-6 — Pyridoxine | 0.219 mg | 0.034 mg | +544% |
| Biotin (Vitamin B7) | 61.0 ug | 36.0 ug | +69% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 19.1 mg | 14.4 mg | +33% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 38.0 ug | 8.00 ug | +375% |
| Carotene, beta | 450 ug | 87.0 ug | +417% |
| Carotene, alpha | 6.00 ug | 6.00 ug | = |
| Vitamin E (alpha-tocopherol) | 0.880 mg | 0.020 mg | +4300% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 42.0 mg | 32.0 mg | +31% |
| Iron, Fe | 1.40 mg | 0.960 mg | +46% |
| Magnesium, Mg | 23.0 mg | 27.0 mg | -15% |
| Phosphorus, P | 69.0 mg | 70.0 mg | -1% |
| Potassium, K | 389 mg | 79.0 mg | +392% |
| Sodium, Na | 25.0 mg | 6.00 mg | +317% |
| Zinc, Zn | 0.420 mg | 0.920 mg | -54% |
| Copper, Cu | 0.070 mg | 0.157 mg | -55% |
| Manganese, Mn | 0.337 mg | 0.188 mg | +79% |
| Selenium, Se | 1.60 ug | 0.600 ug | +167% |
| Other Nutrients | |||
| Energy | 179 kj | 96.0 kj | +86% |
| Ash | 1.37 g | 0.400 g | +242% |
| Total Sugars | 2.20 g | 0.200 g | +1000% |
| Sucrose | 0.460 g | 0 g | |
| Glucose | 0.810 g | 0.080 g | +913% |
| Fructose | 0.930 g | 0.120 g | +675% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 61.0 ug | 36.0 ug | +69% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 61.0 ug | 36.0 ug | +69% |
| Betaine | 0.800 mg | 0.400 mg | +100% |
| 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 | 754 IU | 155 IU | +386% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1590 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 177 ug | 30.5 ug | +480% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.002 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) | 0.053 g | 0.059 g | -10% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.008 g | -63% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.019 g | 0.056 g | -66% |
| 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 | 0.153 g | 0.409 g | -63% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.045 g | 0.234 g | -81% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.099 g | 0.175 g | -43% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.001 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) | 0.037 g | — | |
| Threonine (EAA) | 0.120 g | 0.134 g | -10% |
| Isoleucine (EAA, BCAA) | 0.132 g | 0.143 g | -8% |
| Leucine (EAA, BCAA) | 0.152 g | 0.267 g | -43% |
| Lysine (EAA) | 0.154 g | 0.214 g | -28% |
| Methionine (EAA) | 0.032 g | — | |
| Cystine (conditionally essential) | 0.022 g | — | |
| Phenylalanine (EAA) | 0.098 g | — | |
| Valine (EAA, BCAA) | 0.155 g | 0.145 g | +7% |
| Arginine (conditionally essential) | 0.203 g | — | |
| Histidine (EAA) | 0.076 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 | |
| Purines | |||
| Purine, adenine | 16.7 mg | — | |
| Purine, guanine | 21.3 mg | — | |
| Purine, hypoxanthine | 0 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0.800 mg | — | |
| Purines, total | 38.8 mg | — | |
* 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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