Flour vs Alfalfa seeds
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, potato is higher in more vitamins & minerals
Calories (kcal)
Flour —
Alfalfa seeds 23
Protein (g)
Flour 8.11
Alfalfa seeds 3.99
Carbs (g)
Flour 79.9
Alfalfa seeds 2.10
Fat (g)
Flour 0.951
Alfalfa seeds 0.690
Fiber (g)
Flour 5.40
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Flour, potato — 8.11g vs 3.99g per 100g.
Which is more nutrient-dense?
Flour, potato 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 | Flour | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 23 kcal | |
| Macronutrients | |||
| Water | 8.28 g | 92.8 g | -91% |
| Protein | 8.11 g | 3.99 g | +103% |
| Total lipid (fat) | 0.951 g | 0.690 g | +38% |
| Carbohydrate, by difference | 79.9 g | 2.10 g | +3707% |
| Fiber, total dietary | 5.40 g | 1.90 g | +184% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.069 g | |
| Fatty acids, total monounsaturated | — | 0.056 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 8.20 mg | |
| Thiamin (Vitamin B1) | 0.198 mg | 0.076 mg | +161% |
| Riboflavin (Vitamin B2) | 0.115 mg | 0.126 mg | -9% |
| Niacin (Vitamin B3) | 5.63 mg | 0.481 mg | +1070% |
| Pantothenic acid (Vitamin B5) | — | 0.563 mg | |
| Vitamin B-6 — Pyridoxine | 0.582 mg | 0.034 mg | +1612% |
| Biotin (Vitamin B7) | 41.2 ug | 36.0 ug | +14% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 14.4 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 8.00 ug | |
| Carotene, beta | — | 87.0 ug | |
| Carotene, alpha | — | 6.00 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.020 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 44.1 mg | 32.0 mg | +38% |
| Iron, Fe | 12.0 mg | 0.960 mg | +1147% |
| Magnesium, Mg | 73.7 mg | 27.0 mg | +173% |
| Phosphorus, P | 197 mg | 70.0 mg | +182% |
| Potassium, K | 1269 mg | 79.0 mg | +1506% |
| Sodium, Na | 47.7 mg | 6.00 mg | +694% |
| Zinc, Zn | 0.900 mg | 0.920 mg | -2% |
| Copper, Cu | 0.231 mg | 0.157 mg | +47% |
| Manganese, Mn | 0.676 mg | 0.188 mg | +259% |
| Selenium, Se | 1.42 ug | 0.600 ug | +137% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 361 kcal | — | |
| Energy (Atwater Specific Factors) | 353 kcal | — | |
| Energy | — | 96.0 kj | |
| Nitrogen | 1.30 g | — | |
| Ash | 2.71 g | 0.400 g | +578% |
| Total dietary fiber (AOAC 2011.25) | 16.5 g | — | |
| High Molecular Weight Dietary Fiber (HMWDF) | 14.8 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 1.79 g | — | |
| Total Sugars | — | 0.200 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0.080 g | |
| Fructose | — | 0.120 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | 62.7 g | — | |
| Molybdenum, Mo | 18.9 ug | — | |
| Biotin | 0.976 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 36.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 36.0 ug | |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 6.00 ug | |
| Vitamin A, IU | — | 155 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 30.5 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | — | 0.059 g | |
| SFA 18:0 (Stearic acid) | — | 0.008 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.056 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0.409 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.234 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.175 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 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 | |
| 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 | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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 Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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