Leeks vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Leeks, (bulb and lower-leaf portion), freeze-dried is higher in more vitamins & minerals
Calories (kcal)
Leeks 321
Alfalfa seeds 23
Protein (g)
Leeks 15.2
Alfalfa seeds 3.99
Carbs (g)
Leeks 74.7
Alfalfa seeds 2.10
Fat (g)
Leeks 2.10
Alfalfa seeds 0.690
Fiber (g)
Leeks 10.4
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Leeks, (bulb and lower-leaf portion), freeze-dried — 15.2g vs 3.99g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 321 kcal per 100g.
Which is more nutrient-dense?
Leeks, (bulb and lower-leaf portion), freeze-dried 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 | Leeks | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 321 kcal | 23 kcal | +1296% |
| Macronutrients | |||
| Water | 2.00 g | 92.8 g | -98% |
| Protein | 15.2 g | 3.99 g | +281% |
| Total lipid (fat) | 2.10 g | 0.690 g | +204% |
| Carbohydrate, by difference | 74.7 g | 2.10 g | +3455% |
| Fiber, total dietary | 10.4 g | 1.90 g | +447% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.279 g | 0.069 g | +304% |
| Fatty acids, total monounsaturated | 0.029 g | 0.056 g | -48% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 118 mg | 8.20 mg | +1339% |
| Thiamin (Vitamin B1) | 0.800 mg | 0.076 mg | +953% |
| Riboflavin (Vitamin B2) | 0.400 mg | 0.126 mg | +217% |
| Niacin (Vitamin B3) | 3.50 mg | 0.481 mg | +628% |
| Pantothenic acid (Vitamin B5) | 0.767 mg | 0.563 mg | +36% |
| Vitamin B-6 — Pyridoxine | 1.21 mg | 0.034 mg | +3456% |
| Biotin (Vitamin B7) | 366 ug | 36.0 ug | +917% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 14.4 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 14.0 ug | 8.00 ug | +75% |
| Carotene, beta | — | 87.0 ug | |
| Carotene, alpha | — | 6.00 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.020 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 360 mg | 32.0 mg | +1025% |
| Iron, Fe | 7.60 mg | 0.960 mg | +692% |
| Magnesium, Mg | 161 mg | 27.0 mg | +496% |
| Phosphorus, P | 346 mg | 70.0 mg | +394% |
| Potassium, K | 2400 mg | 79.0 mg | +2938% |
| Sodium, Na | 35.0 mg | 6.00 mg | +483% |
| Zinc, Zn | 0.660 mg | 0.920 mg | -28% |
| Copper, Cu | 0.657 mg | 0.157 mg | +318% |
| Manganese, Mn | 2.63 mg | 0.188 mg | +1301% |
| Selenium, Se | 5.70 ug | 0.600 ug | +850% |
| Other Nutrients | |||
| Energy | 1344 kj | 96.0 kj | +1300% |
| Ash | 6.05 g | 0.400 g | +1413% |
| 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) | 366 ug | 36.0 ug | +917% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 366 ug | 36.0 ug | +917% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 6.00 ug | |
| Vitamin A, IU | 277 IU | 155 IU | +79% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 30.5 ug | |
| 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) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | 0.265 g | 0.059 g | +349% |
| SFA 18:0 (Stearic acid) | 0.015 g | 0.008 g | +87% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.029 g | 0.056 g | -48% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.16 g | 0.409 g | +184% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.470 g | 0.234 g | +101% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.691 g | 0.175 g | +295% |
| 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 | |
| Tryptophan (EAA) | 0.117 g | — | |
| Threonine (EAA) | 0.640 g | 0.134 g | +378% |
| Isoleucine (EAA, BCAA) | 0.525 g | 0.143 g | +267% |
| Leucine (EAA, BCAA) | 0.973 g | 0.267 g | +264% |
| Lysine (EAA) | 0.786 g | 0.214 g | +267% |
| Methionine (EAA) | 0.180 g | — | |
| Cystine (conditionally essential) | 0.253 g | — | |
| Phenylalanine (EAA) | 0.559 g | — | |
| Tyrosine (conditionally essential) | 0.413 g | — | |
| Valine (EAA, BCAA) | 0.572 g | 0.145 g | +294% |
| Arginine (conditionally essential) | 0.790 g | — | |
| Histidine (EAA) | 0.253 g | — | |
| Alanine | 0.749 g | — | |
| Aspartic acid | 1.42 g | — | |
| Glutamic acid | 2.29 g | — | |
| Glycine (conditionally essential) | 0.698 g | — | |
| Proline (conditionally essential) | 0.674 g | — | |
| Serine | 0.936 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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.
Leeks, (bulb and lower-leaf portion), freeze-dried nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-6 — Pyridoxine +3456% in Leeks, (bulb and lower-leaf portion), freeze-dried Potassium, K +2938% in Leeks, (bulb and lower-leaf portion), freeze-dried Vitamin C, total ascorbic acid +1339% in Leeks, (bulb and lower-leaf portion), freeze-dried Manganese, Mn +1301% in Leeks, (bulb and lower-leaf portion), freeze-dried
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