Edamame vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Edamame, frozen, prepared is higher in more vitamins & minerals
Calories (kcal)
Edamame 121
Alfalfa seeds 23
Protein (g)
Edamame 11.9
Alfalfa seeds 3.99
Carbs (g)
Edamame 8.91
Alfalfa seeds 2.10
Fat (g)
Edamame 5.20
Alfalfa seeds 0.690
Fiber (g)
Edamame 5.20
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Edamame, frozen, prepared — 11.9g vs 3.99g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 121 kcal per 100g.
Which is more nutrient-dense?
Edamame, frozen, prepared 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 | Edamame | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 121 kcal | 23 kcal | +426% |
| Macronutrients | |||
| Water | 72.8 g | 92.8 g | -22% |
| Protein | 11.9 g | 3.99 g | +198% |
| Total lipid (fat) | 5.20 g | 0.690 g | +654% |
| Carbohydrate, by difference | 8.91 g | 2.10 g | +324% |
| Fiber, total dietary | 5.20 g | 1.90 g | +174% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.620 g | 0.069 g | +799% |
| Fatty acids, total monounsaturated | 1.28 g | 0.056 g | +2189% |
| Fatty acids, total trans | 0.009 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.10 mg | 8.20 mg | -26% |
| Thiamin (Vitamin B1) | 0.200 mg | 0.076 mg | +163% |
| Riboflavin (Vitamin B2) | 0.155 mg | 0.126 mg | +23% |
| Niacin (Vitamin B3) | 0.915 mg | 0.481 mg | +90% |
| Pantothenic acid (Vitamin B5) | 0.395 mg | 0.563 mg | -30% |
| Vitamin B-6 — Pyridoxine | 0.100 mg | 0.034 mg | +194% |
| Biotin (Vitamin B7) | 311 ug | 36.0 ug | +764% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 56.3 mg | 14.4 mg | +291% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 15.0 ug | 8.00 ug | +88% |
| Carotene, beta | 175 ug | 87.0 ug | +101% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.680 mg | 0.020 mg | +3300% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 63.0 mg | 32.0 mg | +97% |
| Iron, Fe | 2.27 mg | 0.960 mg | +136% |
| Magnesium, Mg | 64.0 mg | 27.0 mg | +137% |
| Phosphorus, P | 169 mg | 70.0 mg | +141% |
| Potassium, K | 436 mg | 79.0 mg | +452% |
| Sodium, Na | 6.00 mg | 6.00 mg | = |
| Zinc, Zn | 1.37 mg | 0.920 mg | +49% |
| Copper, Cu | 0.345 mg | 0.157 mg | +120% |
| Manganese, Mn | 1.02 mg | 0.188 mg | +445% |
| Selenium, Se | 0.800 ug | 0.600 ug | +33% |
| Other Nutrients | |||
| Energy | 507 kj | 96.0 kj | +428% |
| Ash | 1.21 g | 0.400 g | +203% |
| Total Sugars | 2.18 g | 0.200 g | +990% |
| Sucrose | 1.12 g | 0 g | |
| Glucose | 0 g | 0.080 g | -100% |
| Fructose | 0.120 g | 0.120 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.950 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Starch | 1.51 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 311 ug | 36.0 ug | +764% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 311 ug | 36.0 ug | +764% |
| Betaine | 4.50 mg | 0.400 mg | +1025% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 8.00 ug | 6.00 ug | +33% |
| Vitamin A, IU | 298 IU | 155 IU | +92% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1619 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.060 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 5.88 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 3.57 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 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 | 0 IU | = |
| Vitamin K1 — Phylloquinone | 26.7 ug | 30.5 ug | -12% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| 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) | 0.004 g | 0.002 g | +100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.437 g | 0.059 g | +641% |
| SFA 17:0 (Margaric acid) | 0.003 g | — | |
| SFA 18:0 (Stearic acid) | 0.144 g | 0.008 g | +1700% |
| SFA 20:0 (Arachidic acid) | 0.011 g | — | |
| SFA 22:0 (Behenic acid) | 0.013 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.007 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.004 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.26 g | 0.056 g | +2159% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.26 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.009 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.16 g | 0.409 g | +427% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.79 g | 0.234 g | +666% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.79 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.358 g | 0.175 g | +105% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.358 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 | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.003 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 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 | = |
| Fatty acids, total trans-monoenoic | 0.005 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.004 g | — | |
| TFA 22:1 t | 0.001 g | — | |
| TFA 18:2 t not further defined | 0.004 g | — | |
| Fatty acids, total trans-polyenoic | 0.004 g | — | |
| Tryptophan (EAA) | 0.126 g | — | |
| Threonine (EAA) | 0.331 g | 0.134 g | +147% |
| Isoleucine (EAA, BCAA) | 0.300 g | 0.143 g | +110% |
| Leucine (EAA, BCAA) | 0.745 g | 0.267 g | +179% |
| Lysine (EAA) | 0.745 g | 0.214 g | +248% |
| Methionine (EAA) | 0.141 g | — | |
| Cystine (conditionally essential) | 0.124 g | — | |
| Phenylalanine (EAA) | 0.488 g | — | |
| Tyrosine (conditionally essential) | 0.336 g | — | |
| Valine (EAA, BCAA) | 0.324 g | 0.145 g | +123% |
| Arginine (conditionally essential) | 0.724 g | — | |
| Histidine (EAA) | 0.267 g | — | |
| Alanine | 0.446 g | — | |
| Aspartic acid | 1.35 g | — | |
| Glutamic acid | 2.02 g | — | |
| Glycine (conditionally essential) | 0.434 g | — | |
| Proline (conditionally essential) | 0.686 g | — | |
| Serine | 0.665 g | — | |
| Hydroxyproline | 0 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 | 1.50 mg | 0.600 mg | +150% |
| Choline from phosphatidylcholine | 46.0 mg | 1.00 mg | +4500% |
| Choline from phosphocholine | 2.00 mg | 1.80 mg | +11% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 6.90 mg | 11.0 mg | -37% |
| Total Choline | 56.0 mg | 14.0 mg | +300% |
| 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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