Which has more protein, Lettuce, iceberg, raw or Alfalfa seeds, sprouted, raw?

Alfalfa seeds, sprouted, raw has more protein at 3.99g per 100g, compared to 0.743g for Lettuce, iceberg, raw.

Which has more calories, Lettuce, iceberg, raw or Alfalfa seeds, sprouted, raw?

Calorie data is not available for one or both foods.

Is Lettuce, iceberg, raw healthier than Alfalfa seeds, sprouted, raw?

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

Lettuce vs Alfalfa seeds

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

Alfalfa seeds, sprouted, raw is higher in more vitamins & minerals

Calories (kcal)

Lettuce —

Alfalfa seeds 23

Protein (g)

Lettuce 0.743

Alfalfa seeds 3.99

Carbs (g)

Lettuce 3.37

Alfalfa seeds 2.10

Fat (g)

Lettuce 0.074

Alfalfa seeds 0.690

Fiber (g)

Lettuce —

Alfalfa seeds 1.90

Quick answers

Which has more protein?

Alfalfa seeds, sprouted, raw — 3.99g vs 0.743g per 100g.

Which is more nutrient-dense?

Alfalfa seeds, sprouted, 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	Lettuce	Alfalfa seeds	Diff
Energy
Energy	—	23 kcal
Macronutrients
Water	95.5 g	92.8 g	+3%
Protein	0.743 g	3.99 g	-81%
Total lipid (fat)	0.074 g	0.690 g	-89%
Carbohydrate, by difference	3.37 g	2.10 g	+60%
Fiber, total dietary	—	1.90 g
Fats & Fatty Acids
Fatty acids, total saturated	—	0.069 g
Fatty acids, total monounsaturated	—	0.056 g
Fatty acids, total trans	—	0 g
Cholesterol	—	0 mg
Vitamins
Vitamin C, total ascorbic acid	—	8.20 mg
Thiamin (Vitamin B1)	0.056 mg	0.076 mg	-26%
Riboflavin (Vitamin B2)	—	0.126 mg
Niacin (Vitamin B3)	0.218 mg	0.481 mg	-55%
Pantothenic acid (Vitamin B5)	—	0.563 mg
Vitamin B-6 — Pyridoxine	0.040 mg	0.034 mg	+18%
Biotin (Vitamin B7)	—	36.0 ug
Folate, total (Vitamin B9)	—	0 ug
Choline, total	—	14.4 mg
Vitamin B-12 — Cobalamin	—	0 ug
Vitamin A, RAE	—	8.00 ug
Carotene, beta	—	87.0 ug
Carotene, alpha	—	6.00 ug
Vitamin E (alpha-tocopherol)	—	0.020 mg
Vitamin D (D2 + D3)	—	0 ug
Vitamin K2 — Menaquinone-4 (MK-4)	0 ug	—
Minerals
Calcium, Ca	14.2 mg	32.0 mg	-56%
Iron, Fe	0.033 mg	0.960 mg	-97%
Magnesium, Mg	6.31 mg	27.0 mg	-77%
Phosphorus, P	19.2 mg	70.0 mg	-73%
Potassium, K	139 mg	79.0 mg	+76%
Sodium, Na	16.1 mg	6.00 mg	+169%
Zinc, Zn	0.173 mg	0.920 mg	-81%
Copper, Cu	0.033 mg	0.157 mg	-79%
Manganese, Mn	0.082 mg	0.188 mg	-57%
Selenium, Se	—	0.600 ug
Other Nutrients
Energy (Atwater General Factors)	17 kcal	—
Energy (Atwater Specific Factors)	14 kcal	—
Energy	—	96.0 kj
Nitrogen	0.119 g	—
Ash	0.315 g	0.400 g	-21%
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)	—	36.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents)	—	36.0 ug
Betaine	0.100 mg	0.400 mg	-75%
Vitamin B-12, added	—	0 ug
Retinol	—	0 ug
Beta-carotene (Provitamin A)	—	6.00 ug
Vitamin A, IU	—	155 IU
Beta-cryptoxanthin (Provitamin A)	—	0 ug
Lycopene	—	0 ug
Vitamin E, added	—	0 mg
Vitamin D (D2 + D3 — total)	—	0 IU
Vitamin K1 — Phylloquinone	20.5 ug	30.5 ug	-33%
Vitamin K (Dihydrophylloquinone — K1 reduced form)	0 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)	—	0.059 g
SFA 18:0 (Stearic acid)	—	0.008 g
MUFA 16:1 (Omega-7, Palmitoleic acid)	—	0 g
MUFA 18:1 (Omega-9, Oleic acid family)	—	0.056 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	—	0 g
MUFA 22:1 (Omega-9, Erucic acid family)	—	0 g
Fatty acids, total polyunsaturated	—	0.409 g
PUFA 18:2 (Omega-6, Linoleic acid)	—	0.234 g
PUFA 18:3 (Omega-3, Alpha-linolenic family)	—	0.175 g
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
Caffeine	—	0 mg
Theobromine	—	0 mg
Daidzein	0 mg	0.019 mg	-100%
Genistein	0 mg	0.016 mg	-100%
Proanthocyanidin dimers	0 mg	—
Proanthocyanidin trimers	0 mg	—
Proanthocyanidin 4-6mers	0 mg	—
Proanthocyanidin 7-10mers	0 mg	—
Proanthocyanidin polymers (>10mers)	0 mg	—
Apigenin	0.130 mg	0 mg
Luteolin	0.030 mg	0 mg
Kaempferol	0.150 mg	0 mg
Myricetin	0.060 mg	0 mg
Quercetin	1.42 mg	1.70 mg	-16%
Flavonoids
(-)-Epicatechin	0 mg	—
(-)-Epicatechin 3-gallate	0 mg	—
(-)-Epigallocatechin	0 mg	—
(-)-Epigallocatechin 3-gallate	0 mg	—
(+)-Catechin	0 mg	—
(+)-Gallocatechin	0 mg	—
Choline
Choline from glycerophoshocholine	0 mg	0.600 mg	-100%
Choline from phosphatidylcholine	0.400 mg	1.00 mg	-60%
Choline from phosphocholine	1.50 mg	1.80 mg	-17%
Choline from sphingomyelin	0 mg	0 mg	=
Free Choline	4.80 mg	11.0 mg	-56%
Total Choline	6.70 mg	14.0 mg	-52%
Iodine
Iodine mcg/100gB	0.200 mcg	—
Isoflavones
Total isoflavones	0 mg	0.035 mg	-100%

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Lettuce, iceberg, raw nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +169% in Lettuce, iceberg, raw Iron, Fe -97% in Lettuce, iceberg, raw Protein -81% in Lettuce, iceberg, raw Zinc, Zn -81% in Lettuce, iceberg, raw

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