Kale vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Kale, raw is higher in more vitamins & minerals
Calories (kcal)
Kale 35
Alfalfa seeds 23
Protein (g)
Kale 2.92
Alfalfa seeds 3.99
Carbs (g)
Kale 4.42
Alfalfa seeds 2.10
Fat (g)
Kale 1.49
Alfalfa seeds 0.690
Fiber (g)
Kale 4.10
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.92g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 35 kcal per 100g.
Which is more nutrient-dense?
Kale, 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 | Kale | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 35 kcal | 23 kcal | +52% |
| Macronutrients | |||
| Water | 89.6 g | 92.8 g | -3% |
| Protein | 2.92 g | 3.99 g | -27% |
| Total lipid (fat) | 1.49 g | 0.690 g | +116% |
| Carbohydrate, by difference | 4.42 g | 2.10 g | +110% |
| Fiber, total dietary | 4.10 g | 1.90 g | +116% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.178 g | 0.069 g | +158% |
| Fatty acids, total monounsaturated | 0.104 g | 0.056 g | +86% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 93.4 mg | 8.20 mg | +1039% |
| Thiamin (Vitamin B1) | 0.113 mg | 0.076 mg | +49% |
| Riboflavin (Vitamin B2) | 0.347 mg | 0.126 mg | +175% |
| Niacin (Vitamin B3) | 1.18 mg | 0.481 mg | +145% |
| Pantothenic acid (Vitamin B5) | 0.370 mg | 0.563 mg | -34% |
| Vitamin B-6 — Pyridoxine | 0.147 mg | 0.034 mg | +332% |
| Biotin (Vitamin B7) | 62.0 ug | 36.0 ug | +72% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 0.500 mg | 14.4 mg | -97% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 241 ug | 8.00 ug | +2913% |
| Carotene, beta | 2873 ug | 87.0 ug | +3202% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.660 mg | 0.020 mg | +3200% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 254 mg | 32.0 mg | +694% |
| Iron, Fe | 1.60 mg | 0.960 mg | +67% |
| Magnesium, Mg | 33.0 mg | 27.0 mg | +22% |
| Phosphorus, P | 55.0 mg | 70.0 mg | -21% |
| Potassium, K | 348 mg | 79.0 mg | +341% |
| Sodium, Na | 53.0 mg | 6.00 mg | +783% |
| Zinc, Zn | 0.390 mg | 0.920 mg | -58% |
| Copper, Cu | 0.053 mg | 0.157 mg | -66% |
| Manganese, Mn | 0.920 mg | 0.188 mg | +389% |
| Selenium, Se | 0.900 ug | 0.600 ug | +50% |
| Other Nutrients | |||
| Energy | 148 kj | 96.0 kj | +54% |
| Ash | 1.54 g | 0.400 g | +285% |
| Total Sugars | 0.990 g | 0.200 g | +395% |
| Sucrose | 0.180 g | 0 g | |
| Glucose | 0.400 g | 0.080 g | +400% |
| Fructose | 0.410 g | 0.120 g | +242% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 62.0 ug | 36.0 ug | +72% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 62.0 ug | 36.0 ug | +72% |
| Betaine | 0.300 mg | 0.400 mg | -25% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 27.0 ug | 6.00 ug | +350% |
| Vitamin A, IU | 4812 IU | 155 IU | +3005% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 6261 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.140 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 390 ug | 30.5 ug | +1177% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| 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) | 0.006 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.006 g | 0.002 g | +200% |
| SFA 16:0 (Palmitic acid) | 0.158 g | 0.059 g | +168% |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.008 g | -25% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.104 g | 0.056 g | +86% |
| 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 | 0.673 g | 0.409 g | +65% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.291 g | 0.234 g | +24% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.378 g | 0.175 g | +116% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.003 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) | 0.035 g | — | |
| Threonine (EAA) | 0.131 g | 0.134 g | -2% |
| Isoleucine (EAA, BCAA) | 0.175 g | 0.143 g | +22% |
| Leucine (EAA, BCAA) | 0.205 g | 0.267 g | -23% |
| Lysine (EAA) | 0.175 g | 0.214 g | -18% |
| Methionine (EAA) | 0.029 g | — | |
| Cystine (conditionally essential) | 0.038 g | — | |
| Phenylalanine (EAA) | 0.150 g | — | |
| Tyrosine (conditionally essential) | 0.103 g | — | |
| Valine (EAA, BCAA) | 0.159 g | 0.145 g | +10% |
| Arginine (conditionally essential) | 0.163 g | — | |
| Histidine (EAA) | 0.172 g | — | |
| Alanine | 0.147 g | — | |
| Aspartic acid | 0.262 g | — | |
| Glutamic acid | 0.331 g | — | |
| Glycine (conditionally essential) | 0.141 g | — | |
| Proline (conditionally essential) | 0.174 g | — | |
| Serine | 0.123 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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