Dandelion greens vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Dandelion greens, raw is higher in more vitamins & minerals
Calories (kcal)
Dandelion greens 45
Alfalfa seeds 23
Protein (g)
Dandelion greens 2.70
Alfalfa seeds 3.99
Carbs (g)
Dandelion greens 9.20
Alfalfa seeds 2.10
Fat (g)
Dandelion greens 0.700
Alfalfa seeds 0.690
Fiber (g)
Dandelion greens 3.50
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.70g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 45 kcal per 100g.
Which is more nutrient-dense?
Dandelion greens, 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 | Dandelion greens | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 45 kcal | 23 kcal | +96% |
| Macronutrients | |||
| Water | 85.6 g | 92.8 g | -8% |
| Protein | 2.70 g | 3.99 g | -32% |
| Total lipid (fat) | 0.700 g | 0.690 g | +1% |
| Carbohydrate, by difference | 9.20 g | 2.10 g | +338% |
| Fiber, total dietary | 3.50 g | 1.90 g | +84% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.170 g | 0.069 g | +146% |
| Fatty acids, total monounsaturated | 0.014 g | 0.056 g | -75% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 35.0 mg | 8.20 mg | +327% |
| Thiamin (Vitamin B1) | 0.190 mg | 0.076 mg | +150% |
| Riboflavin (Vitamin B2) | 0.260 mg | 0.126 mg | +106% |
| Niacin (Vitamin B3) | 0.806 mg | 0.481 mg | +68% |
| Pantothenic acid (Vitamin B5) | 0.084 mg | 0.563 mg | -85% |
| Vitamin B-6 — Pyridoxine | 0.251 mg | 0.034 mg | +638% |
| Biotin (Vitamin B7) | 27.0 ug | 36.0 ug | -25% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 35.3 mg | 14.4 mg | +145% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 508 ug | 8.00 ug | +6250% |
| Carotene, beta | 5854 ug | 87.0 ug | +6629% |
| Carotene, alpha | 363 ug | 6.00 ug | +5950% |
| Vitamin E (alpha-tocopherol) | 3.44 mg | 0.020 mg | +17100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 187 mg | 32.0 mg | +484% |
| Iron, Fe | 3.10 mg | 0.960 mg | +223% |
| Magnesium, Mg | 36.0 mg | 27.0 mg | +33% |
| Phosphorus, P | 66.0 mg | 70.0 mg | -6% |
| Potassium, K | 397 mg | 79.0 mg | +403% |
| Sodium, Na | 76.0 mg | 6.00 mg | +1167% |
| Zinc, Zn | 0.410 mg | 0.920 mg | -55% |
| Copper, Cu | 0.171 mg | 0.157 mg | +9% |
| Manganese, Mn | 0.342 mg | 0.188 mg | +82% |
| Selenium, Se | 0.500 ug | 0.600 ug | -17% |
| Other Nutrients | |||
| Energy | 188 kj | 96.0 kj | +96% |
| Ash | 1.80 g | 0.400 g | +350% |
| Total Sugars | 0.710 g | 0.200 g | +255% |
| 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) | 27.0 ug | 36.0 ug | -25% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 27.0 ug | 36.0 ug | -25% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 121 ug | 6.00 ug | +1917% |
| Vitamin A, IU | 10161 IU | 155 IU | +6455% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 13610 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 778 ug | 30.5 ug | +2452% |
| 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) | 0.009 g | 0.002 g | +350% |
| SFA 16:0 (Palmitic acid) | 0.145 g | 0.059 g | +146% |
| SFA 18:0 (Stearic acid) | 0.007 g | 0.008 g | -13% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.014 g | 0.056 g | -75% |
| 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 | 0.306 g | 0.409 g | -25% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.261 g | 0.234 g | +12% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.044 g | 0.175 g | -75% |
| 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.
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