Which has more protein, Garlic, raw or Alfalfa seeds, sprouted, raw?

Garlic, raw has more protein at 6.36g per 100g, compared to 3.99g for Alfalfa seeds, sprouted, raw.

Which has more calories, Garlic, raw or Alfalfa seeds, sprouted, raw?

Garlic, raw has more calories at 149 kcal per 100g, compared to 23 kcal for Alfalfa seeds, sprouted, raw.

Is Garlic, raw healthier than Alfalfa seeds, sprouted, raw?

Based on vitamin and mineral density, Garlic, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Garlic vs Alfalfa seeds

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Garlic, raw is higher in more vitamins & minerals

Calories (kcal)

Garlic 149

Alfalfa seeds 23

Protein (g)

Garlic 6.36

Alfalfa seeds 3.99

Carbs (g)

Garlic 33.1

Alfalfa seeds 2.10

Fat (g)

Garlic 0.500

Alfalfa seeds 0.690

Fiber (g)

Garlic 2.10

Alfalfa seeds 1.90

Quick answers

Which has more protein?

Garlic, raw — 6.36g vs 3.99g per 100g.

Which has fewer calories?

Alfalfa seeds, sprouted, raw — 23 vs 149 kcal per 100g.

Which is more nutrient-dense?

Garlic, 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	Garlic	Alfalfa seeds	Diff
Energy
Energy	149 kcal	23 kcal	+548%
Macronutrients
Water	58.6 g	92.8 g	-37%
Protein	6.36 g	3.99 g	+59%
Total lipid (fat)	0.500 g	0.690 g	-28%
Carbohydrate, by difference	33.1 g	2.10 g	+1474%
Fiber, total dietary	2.10 g	1.90 g	+11%
Fats & Fatty Acids
Fatty acids, total saturated	0.089 g	0.069 g	+29%
Fatty acids, total monounsaturated	0.011 g	0.056 g	-80%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	31.2 mg	8.20 mg	+280%
Thiamin (Vitamin B1)	0.200 mg	0.076 mg	+163%
Riboflavin (Vitamin B2)	0.110 mg	0.126 mg	-13%
Niacin (Vitamin B3)	0.700 mg	0.481 mg	+46%
Pantothenic acid (Vitamin B5)	0.596 mg	0.563 mg	+6%
Vitamin B-6 — Pyridoxine	1.24 mg	0.034 mg	+3532%
Biotin (Vitamin B7)	3.00 ug	36.0 ug	-92%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	23.2 mg	14.4 mg	+61%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	0 ug	8.00 ug	-100%
Carotene, beta	5.00 ug	87.0 ug	-94%
Carotene, alpha	0 ug	6.00 ug	-100%
Vitamin E (alpha-tocopherol)	0.080 mg	0.020 mg	+300%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	181 mg	32.0 mg	+466%
Iron, Fe	1.70 mg	0.960 mg	+77%
Magnesium, Mg	25.0 mg	27.0 mg	-7%
Phosphorus, P	153 mg	70.0 mg	+119%
Potassium, K	401 mg	79.0 mg	+408%
Sodium, Na	17.0 mg	6.00 mg	+183%
Zinc, Zn	1.16 mg	0.920 mg	+26%
Copper, Cu	0.299 mg	0.157 mg	+90%
Manganese, Mn	1.67 mg	0.188 mg	+789%
Selenium, Se	14.2 ug	0.600 ug	+2267%
Other Nutrients
Energy	623 kj	96.0 kj	+549%
Ash	1.50 g	0.400 g	+275%
Total Sugars	1.00 g	0.200 g	+400%
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)	3.00 ug	36.0 ug	-92%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	3.00 ug	36.0 ug	-92%
Betaine	—	0.400 mg
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	9.00 IU	155 IU	-94%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	16.0 ug	0 ug
Vitamin E, added	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	1.70 ug	30.5 ug	-94%
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)	0.002 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)	0.087 g	0.059 g	+47%
SFA 18:0 (Stearic acid)	0 g	0.008 g	-100%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0 g	0 g	=
MUFA 18:1 (Omega-9, Oleic acid family)	0.011 g	0.056 g	-80%
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	0.249 g	0.409 g	-39%
PUFA 18:2 (Omega-6, Linoleic acid)	0.229 g	0.234 g	-2%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.020 g	0.175 g	-89%
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	=
Tryptophan (EAA)	0.066 g	—
Threonine (EAA)	0.157 g	0.134 g	+17%
Isoleucine (EAA, BCAA)	0.217 g	0.143 g	+52%
Leucine (EAA, BCAA)	0.308 g	0.267 g	+15%
Lysine (EAA)	0.273 g	0.214 g	+28%
Methionine (EAA)	0.076 g	—
Cystine (conditionally essential)	0.065 g	—
Phenylalanine (EAA)	0.183 g	—
Tyrosine (conditionally essential)	0.081 g	—
Valine (EAA, BCAA)	0.291 g	0.145 g	+101%
Arginine (conditionally essential)	0.634 g	—
Histidine (EAA)	0.113 g	—
Alanine	0.132 g	—
Aspartic acid	0.489 g	—
Glutamic acid	0.805 g	—
Glycine (conditionally essential)	0.200 g	—
Proline (conditionally essential)	0.100 g	—
Serine	0.190 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.

Garlic, raw nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin B-6 — Pyridoxine +3532% in Garlic, raw Selenium, Se +2267% in Garlic, raw Manganese, Mn +789% in Garlic, raw Calcium, Ca +466% in Garlic, raw

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