Dandelion greens vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Dandelion greens, cooked, boiled, drained, without salt is higher in more vitamins & minerals
Calories (kcal)
Dandelion greens 33
Alfalfa seeds 23
Protein (g)
Dandelion greens 2.00
Alfalfa seeds 3.99
Carbs (g)
Dandelion greens 6.40
Alfalfa seeds 2.10
Fat (g)
Dandelion greens 0.600
Alfalfa seeds 0.690
Fiber (g)
Dandelion greens 2.90
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.00g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 33 kcal per 100g.
Which is more nutrient-dense?
Dandelion greens, cooked, boiled, drained, without salt 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 | Dandelion greens | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 33 kcal | 23 kcal | +43% |
| Macronutrients | |||
| Water | 89.8 g | 92.8 g | -3% |
| Protein | 2.00 g | 3.99 g | -50% |
| Total lipid (fat) | 0.600 g | 0.690 g | -13% |
| Carbohydrate, by difference | 6.40 g | 2.10 g | +205% |
| Fiber, total dietary | 2.90 g | 1.90 g | +53% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.146 g | 0.069 g | +112% |
| Fatty acids, total monounsaturated | 0.012 g | 0.056 g | -79% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 18.0 mg | 8.20 mg | +120% |
| Thiamin (Vitamin B1) | 0.130 mg | 0.076 mg | +71% |
| Riboflavin (Vitamin B2) | 0.175 mg | 0.126 mg | +39% |
| Niacin (Vitamin B3) | 0.514 mg | 0.481 mg | +7% |
| Pantothenic acid (Vitamin B5) | 0.057 mg | 0.563 mg | -90% |
| Vitamin B-6 — Pyridoxine | 0.160 mg | 0.034 mg | +371% |
| Biotin (Vitamin B7) | 13.0 ug | 36.0 ug | -64% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 25.0 mg | 14.4 mg | +74% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 342 ug | 8.00 ug | +4175% |
| Carotene, beta | 3940 ug | 87.0 ug | +4429% |
| Carotene, alpha | 244 ug | 6.00 ug | +3967% |
| Vitamin E (alpha-tocopherol) | 2.44 mg | 0.020 mg | +12100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 140 mg | 32.0 mg | +338% |
| Iron, Fe | 1.80 mg | 0.960 mg | +87% |
| Magnesium, Mg | 24.0 mg | 27.0 mg | -11% |
| Phosphorus, P | 42.0 mg | 70.0 mg | -40% |
| Potassium, K | 232 mg | 79.0 mg | +194% |
| Sodium, Na | 44.0 mg | 6.00 mg | +633% |
| Zinc, Zn | 0.280 mg | 0.920 mg | -70% |
| Copper, Cu | 0.115 mg | 0.157 mg | -27% |
| Manganese, Mn | 0.230 mg | 0.188 mg | +22% |
| Selenium, Se | 0.300 ug | 0.600 ug | -50% |
| Other Nutrients | |||
| Energy | 138 kj | 96.0 kj | +44% |
| Ash | 1.20 g | 0.400 g | +200% |
| Total Sugars | 0.500 g | 0.200 g | +150% |
| 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) | 13.0 ug | 36.0 ug | -64% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 13.0 ug | 36.0 ug | -64% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 82.0 ug | 6.00 ug | +1267% |
| Vitamin A, IU | 6837 IU | 155 IU | +4311% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 9158 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 551 ug | 30.5 ug | +1708% |
| 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) | 0.008 g | 0.002 g | +300% |
| SFA 16:0 (Palmitic acid) | 0.124 g | 0.059 g | +110% |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.008 g | -25% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.012 g | 0.056 g | -79% |
| 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 | 0.262 g | 0.409 g | -36% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.224 g | 0.234 g | -4% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.038 g | 0.175 g | -78% |
| 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 | = |
| Threonine (EAA) | — | 0.134 g | |
| Isoleucine (EAA, BCAA) | — | 0.143 g | |
| Leucine (EAA, BCAA) | — | 0.267 g | |
| Lysine (EAA) | — | 0.214 g | |
| Valine (EAA, BCAA) | — | 0.145 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.
Dandelion greens, cooked, boiled, drained, without salt nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +12100% in Dandelion greens, cooked, boiled, drained, without salt Carotene, beta +4429% in Dandelion greens, cooked, boiled, drained, without salt Vitamin A, RAE +4175% in Dandelion greens, cooked, boiled, drained, without salt Carotene, alpha +3967% in Dandelion greens, cooked, boiled, drained, without salt
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