Which has more protein, Kale, frozen, unprepared or Alfalfa seeds, sprouted, raw?

Alfalfa seeds, sprouted, raw has more protein at 3.99g per 100g, compared to 2.66g for Kale, frozen, unprepared.

Which has more calories, Kale, frozen, unprepared or Alfalfa seeds, sprouted, raw?

Kale, frozen, unprepared has more calories at 28 kcal per 100g, compared to 23 kcal for Alfalfa seeds, sprouted, raw.

Kale vs Alfalfa seeds

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

Calories (kcal)

Kale 28

Alfalfa seeds 23

Protein (g)

Kale 2.66

Alfalfa seeds 3.99

Carbs (g)

Kale 4.88

Alfalfa seeds 2.10

Fat (g)

Kale 0.460

Alfalfa seeds 0.690

Fiber (g)

Kale 2.00

Alfalfa seeds 1.90

Quick answers

Which has more protein?

Alfalfa seeds, sprouted, raw — 3.99g vs 2.66g per 100g.

Which has fewer calories?

Alfalfa seeds, sprouted, raw — 23 vs 28 kcal per 100g.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Kale	Alfalfa seeds	Diff
Energy
Energy	28 kcal	23 kcal	+22%
Macronutrients
Water	91.1 g	92.8 g	-2%
Protein	2.66 g	3.99 g	-33%
Total lipid (fat)	0.460 g	0.690 g	-33%
Carbohydrate, by difference	4.88 g	2.10 g	+132%
Fiber, total dietary	2.00 g	1.90 g	+5%
Fats & Fatty Acids
Fatty acids, total saturated	0.059 g	0.069 g	-14%
Fatty acids, total monounsaturated	0.034 g	0.056 g	-39%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	39.3 mg	8.20 mg	+379%
Thiamin (Vitamin B1)	0.056 mg	0.076 mg	-26%
Riboflavin (Vitamin B2)	0.112 mg	0.126 mg	-11%
Niacin (Vitamin B3)	0.698 mg	0.481 mg	+45%
Pantothenic acid (Vitamin B5)	0.052 mg	0.563 mg	-91%
Vitamin B-6 — Pyridoxine	0.090 mg	0.034 mg	+165%
Biotin (Vitamin B7)	17.0 ug	36.0 ug	-53%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	0.400 mg	14.4 mg	-97%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	206 ug	8.00 ug	+2475%
Carotene, beta	2460 ug	87.0 ug	+2728%
Carotene, alpha	0 ug	6.00 ug	-100%
Vitamin E (alpha-tocopherol)	0.570 mg	0.020 mg	+2750%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	136 mg	32.0 mg	+325%
Iron, Fe	0.930 mg	0.960 mg	-3%
Magnesium, Mg	18.0 mg	27.0 mg	-33%
Phosphorus, P	29.0 mg	70.0 mg	-59%
Potassium, K	333 mg	79.0 mg	+322%
Sodium, Na	15.0 mg	6.00 mg	+150%
Zinc, Zn	0.180 mg	0.920 mg	-80%
Copper, Cu	0.046 mg	0.157 mg	-71%
Manganese, Mn	0.443 mg	0.188 mg	+136%
Selenium, Se	0.900 ug	0.600 ug	+50%
Other Nutrients
Energy	116 kj	96.0 kj	+21%
Ash	0.880 g	0.400 g	+120%
Total Sugars	0.850 g	0.200 g	+325%
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)	17.0 ug	36.0 ug	-53%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	17.0 ug	36.0 ug	-53%
Betaine	—	0.400 mg
Vitamin B-12, added	0 ug	0 ug	=
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	23.0 ug	6.00 ug	+283%
Vitamin A, IU	4120 IU	155 IU	+2558%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	5360 ug	0 ug
Vitamin E, added	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	334 ug	30.5 ug	+994%
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)	0.002 g	0 g
SFA 14:0 (Myristic acid)	0.002 g	0.002 g	=
SFA 16:0 (Palmitic acid)	0.049 g	0.059 g	-17%
SFA 18:0 (Stearic acid)	0.002 g	0.008 g	-75%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0 g	0 g	=
MUFA 18:1 (Omega-9, Oleic acid family)	0.032 g	0.056 g	-43%
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	0.219 g	0.409 g	-46%
PUFA 18:2 (Omega-6, Linoleic acid)	0.090 g	0.234 g	-62%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.117 g	0.175 g	-33%
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.001 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)	0.032 g	—
Threonine (EAA)	0.119 g	0.134 g	-11%
Isoleucine (EAA, BCAA)	0.159 g	0.143 g	+11%
Leucine (EAA, BCAA)	0.186 g	0.267 g	-30%
Lysine (EAA)	0.159 g	0.214 g	-26%
Methionine (EAA)	0.026 g	—
Cystine (conditionally essential)	0.035 g	—
Phenylalanine (EAA)	0.136 g	—
Tyrosine (conditionally essential)	0.094 g	—
Valine (EAA, BCAA)	0.145 g	0.145 g	=
Arginine (conditionally essential)	0.148 g	—
Histidine (EAA)	0.056 g	—
Alanine	0.134 g	—
Aspartic acid	0.238 g	—
Glutamic acid	0.301 g	—
Glycine (conditionally essential)	0.128 g	—
Proline (conditionally essential)	0.158 g	—
Serine	0.112 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.

Kale, frozen, unprepared nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin E (alpha-tocopherol) +2750% in Kale, frozen, unprepared Carotene, beta +2728% in Kale, frozen, unprepared Vitamin A, RAE +2475% in Kale, frozen, unprepared Vitamin C, total ascorbic acid +379% in Kale, frozen, unprepared

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