Grape leaves vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Grape leaves, canned is higher in more vitamins & minerals
Calories (kcal)
Grape leaves 69
Alfalfa seeds 23
Protein (g)
Grape leaves 4.27
Alfalfa seeds 3.99
Carbs (g)
Grape leaves 11.7
Alfalfa seeds 2.10
Fat (g)
Grape leaves 1.97
Alfalfa seeds 0.690
Fiber (g)
Grape leaves 9.90
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Grape leaves, canned — 4.27g vs 3.99g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 69 kcal per 100g.
Which is more nutrient-dense?
Grape leaves, canned 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 | Grape leaves | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 69 kcal | 23 kcal | +200% |
| Macronutrients | |||
| Water | 76.1 g | 92.8 g | -18% |
| Protein | 4.27 g | 3.99 g | +7% |
| Total lipid (fat) | 1.97 g | 0.690 g | +186% |
| Carbohydrate, by difference | 11.7 g | 2.10 g | +458% |
| Fiber, total dietary | 9.90 g | 1.90 g | +421% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.312 g | 0.069 g | +352% |
| Fatty acids, total monounsaturated | 0.076 g | 0.056 g | +36% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 11.3 mg | 8.20 mg | +38% |
| Thiamin (Vitamin B1) | 0.064 mg | 0.076 mg | -16% |
| Riboflavin (Vitamin B2) | 0.364 mg | 0.126 mg | +189% |
| Niacin (Vitamin B3) | 4.51 mg | 0.481 mg | +837% |
| Pantothenic acid (Vitamin B5) | 4.27 mg | 0.563 mg | +659% |
| Vitamin B-6 — Pyridoxine | 0.136 mg | 0.034 mg | +300% |
| Biotin (Vitamin B7) | 78.0 ug | 36.0 ug | +117% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 14.4 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 263 ug | 8.00 ug | +3188% |
| Carotene, beta | 2838 ug | 87.0 ug | +3162% |
| Carotene, alpha | 629 ug | 6.00 ug | +10383% |
| Vitamin E (alpha-tocopherol) | 1.79 mg | 0.020 mg | +8850% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 289 mg | 32.0 mg | +803% |
| Iron, Fe | 2.98 mg | 0.960 mg | +210% |
| Magnesium, Mg | 14.0 mg | 27.0 mg | -48% |
| Phosphorus, P | 34.0 mg | 70.0 mg | -51% |
| Potassium, K | 29.0 mg | 79.0 mg | -63% |
| Sodium, Na | 2853 mg | 6.00 mg | +47450% |
| Zinc, Zn | 0.400 mg | 0.920 mg | -57% |
| Copper, Cu | 1.84 mg | 0.157 mg | +1073% |
| Manganese, Mn | 0.290 mg | 0.188 mg | +54% |
| Selenium, Se | 0.900 ug | 0.600 ug | +50% |
| Other Nutrients | |||
| Energy | 287 kj | 96.0 kj | +199% |
| Ash | 5.95 g | 0.400 g | +1387% |
| 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 | |
| Folic acid (Vitamin B9 — synthetic) | 78.0 ug | 36.0 ug | +117% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 78.0 ug | 36.0 ug | +117% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 6.00 ug | -100% |
| Vitamin A, IU | 5253 IU | 155 IU | +3289% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1487 ug | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 97.3 ug | 30.5 ug | +219% |
| 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) | 0.005 g | 0.002 g | +150% |
| SFA 15:0 (Pentadecanoic acid) | 0.009 g | — | |
| SFA 16:0 (Palmitic acid) | 0.240 g | 0.059 g | +307% |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.025 g | 0.008 g | +212% |
| SFA 20:0 (Arachidic acid) | 0.011 g | — | |
| SFA 22:0 (Behenic acid) | 0.008 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.012 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.003 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.034 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.039 g | 0.056 g | -30% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.989 g | 0.409 g | +142% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.146 g | 0.234 g | -38% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.843 g | 0.175 g | +382% |
| 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 | 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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