Which has more protein, Grape leaves, raw or Alfalfa seeds, sprouted, raw?

Grape leaves, raw has more protein at 5.60g per 100g, compared to 3.99g for Alfalfa seeds, sprouted, raw.

Which has more calories, Grape leaves, raw or Alfalfa seeds, sprouted, raw?

Grape leaves, raw has more calories at 93 kcal per 100g, compared to 23 kcal for Alfalfa seeds, sprouted, raw.

Is Grape leaves, raw healthier than Alfalfa seeds, sprouted, raw?

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

Grape leaves vs Alfalfa seeds

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

Grape leaves, raw is higher in more vitamins & minerals

Calories (kcal)

Grape leaves 93

Alfalfa seeds 23

Protein (g)

Grape leaves 5.60

Alfalfa seeds 3.99

Carbs (g)

Grape leaves 17.3

Alfalfa seeds 2.10

Fat (g)

Grape leaves 2.12

Alfalfa seeds 0.690

Fiber (g)

Grape leaves 11.0

Alfalfa seeds 1.90

Quick answers

Which has more protein?

Grape leaves, raw — 5.60g vs 3.99g per 100g.

Which has fewer calories?

Alfalfa seeds, sprouted, raw — 23 vs 93 kcal per 100g.

Which is more nutrient-dense?

Grape leaves, 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	Grape leaves	Alfalfa seeds	Diff
Energy
Energy	93 kcal	23 kcal	+304%
Macronutrients
Water	73.3 g	92.8 g	-21%
Protein	5.60 g	3.99 g	+40%
Total lipid (fat)	2.12 g	0.690 g	+207%
Carbohydrate, by difference	17.3 g	2.10 g	+724%
Fiber, total dietary	11.0 g	1.90 g	+479%
Fats & Fatty Acids
Fatty acids, total saturated	0.336 g	0.069 g	+387%
Fatty acids, total monounsaturated	0.081 g	0.056 g	+45%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	11.1 mg	8.20 mg	+35%
Thiamin (Vitamin B1)	0.040 mg	0.076 mg	-47%
Riboflavin (Vitamin B2)	0.354 mg	0.126 mg	+181%
Niacin (Vitamin B3)	2.36 mg	0.481 mg	+391%
Pantothenic acid (Vitamin B5)	0.231 mg	0.563 mg	-59%
Vitamin B-6 — Pyridoxine	0.400 mg	0.034 mg	+1076%
Biotin (Vitamin B7)	83.0 ug	36.0 ug	+131%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	12.8 mg	14.4 mg	-11%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	1376 ug	8.00 ug	+17100%
Carotene, beta	16194 ug	87.0 ug	+18514%
Carotene, alpha	629 ug	6.00 ug	+10383%
Vitamin E (alpha-tocopherol)	2.00 mg	0.020 mg	+9900%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	363 mg	32.0 mg	+1034%
Iron, Fe	2.63 mg	0.960 mg	+174%
Magnesium, Mg	95.0 mg	27.0 mg	+252%
Phosphorus, P	91.0 mg	70.0 mg	+30%
Potassium, K	272 mg	79.0 mg	+244%
Sodium, Na	9.00 mg	6.00 mg	+50%
Zinc, Zn	0.670 mg	0.920 mg	-27%
Copper, Cu	0.415 mg	0.157 mg	+164%
Manganese, Mn	2.86 mg	0.188 mg	+1419%
Selenium, Se	0.900 ug	0.600 ug	+50%
Other Nutrients
Energy	390 kj	96.0 kj	+306%
Ash	1.65 g	0.400 g	+312%
Total Sugars	6.30 g	0.200 g	+3050%
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)	83.0 ug	36.0 ug	+131%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	83.0 ug	36.0 ug	+131%
Betaine	—	0.400 mg
Vitamin B-12, added	0 ug	0 ug	=
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	9.00 ug	6.00 ug	+50%
Vitamin A, IU	27521 IU	155 IU	+17655%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	1747 ug	0 ug
Vitamin E, added	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	109 ug	30.5 ug	+256%
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)	0.005 g	0.002 g	+150%
SFA 15:0 (Pentadecanoic acid)	0.010 g	—
SFA 16:0 (Palmitic acid)	0.243 g	0.059 g	+312%
SFA 17:0 (Margaric acid)	0.002 g	—
SFA 18:0 (Stearic acid)	0.026 g	0.008 g	+225%
SFA 20:0 (Arachidic acid)	0.012 g	—
SFA 22:0 (Behenic acid)	0.008 g	—
SFA 24:0 (Lignoceric acid)	0.013 g	—
MUFA 14:1 (Myristoleic acid)	0.003 g	—
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.035 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	0 g	=
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
Fatty acids, total polyunsaturated	1.07 g	0.409 g	+160%
PUFA 18:2 (Omega-6, Linoleic acid)	0.148 g	0.234 g	-37%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.856 g	0.175 g	+389%
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	=
Phytosterols	21.0 mg	—
Stigmasterol	2.00 mg	—
Beta-sitosterol	20.0 mg	—
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.

Grape leaves, raw nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Carotene, beta +18514% in Grape leaves, raw Vitamin A, RAE +17100% in Grape leaves, raw Carotene, alpha +10383% in Grape leaves, raw Vitamin E (alpha-tocopherol) +9900% in Grape leaves, raw

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