Lettuce vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Alfalfa seeds, sprouted, raw is higher in more vitamins & minerals
Calories (kcal)
Lettuce 13
Alfalfa seeds 23
Protein (g)
Lettuce 1.33
Alfalfa seeds 3.99
Carbs (g)
Lettuce 2.26
Alfalfa seeds 2.10
Fat (g)
Lettuce 0.220
Alfalfa seeds 0.690
Fiber (g)
Lettuce 0.900
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 1.33g per 100g.
Which has fewer calories?
Lettuce, red leaf, raw — 13 vs 23 kcal 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 | 13 kcal | 23 kcal | -43% |
| Macronutrients | |||
| Water | 95.6 g | 92.8 g | +3% |
| Protein | 1.33 g | 3.99 g | -67% |
| Total lipid (fat) | 0.220 g | 0.690 g | -68% |
| Carbohydrate, by difference | 2.26 g | 2.10 g | +8% |
| Fiber, total dietary | 0.900 g | 1.90 g | -53% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.028 g | 0.069 g | -59% |
| Fatty acids, total monounsaturated | 0.009 g | 0.056 g | -84% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.70 mg | 8.20 mg | -55% |
| Thiamin (Vitamin B1) | 0.064 mg | 0.076 mg | -16% |
| Riboflavin (Vitamin B2) | 0.077 mg | 0.126 mg | -39% |
| Niacin (Vitamin B3) | 0.321 mg | 0.481 mg | -33% |
| Pantothenic acid (Vitamin B5) | 0.144 mg | 0.563 mg | -74% |
| Vitamin B-6 — Pyridoxine | 0.100 mg | 0.034 mg | +194% |
| Biotin (Vitamin B7) | 36.0 ug | 36.0 ug | = |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 11.8 mg | 14.4 mg | -18% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 375 ug | 8.00 ug | +4588% |
| Carotene, beta | 4495 ug | 87.0 ug | +5067% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.150 mg | 0.020 mg | +650% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 33.0 mg | 32.0 mg | +3% |
| Iron, Fe | 1.20 mg | 0.960 mg | +25% |
| Magnesium, Mg | 12.0 mg | 27.0 mg | -56% |
| Phosphorus, P | 28.0 mg | 70.0 mg | -60% |
| Potassium, K | 187 mg | 79.0 mg | +137% |
| Sodium, Na | 25.0 mg | 6.00 mg | +317% |
| Zinc, Zn | 0.200 mg | 0.920 mg | -78% |
| Copper, Cu | 0.028 mg | 0.157 mg | -82% |
| Manganese, Mn | 0.203 mg | 0.188 mg | +8% |
| Selenium, Se | 1.50 ug | 0.600 ug | +150% |
| Other Nutrients | |||
| Energy | 55.0 kj | 96.0 kj | -43% |
| Ash | 0.550 g | 0.400 g | +38% |
| Total Sugars | 0.480 g | 0.200 g | +140% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0.200 g | 0.080 g | +150% |
| Fructose | 0.280 g | 0.120 g | +133% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 36.0 ug | 36.0 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 36.0 ug | 36.0 ug | = |
| Betaine | 0.200 mg | 0.400 mg | -50% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 6.00 ug | -100% |
| Vitamin A, IU | 7492 IU | 155 IU | +4734% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1724 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.240 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 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 | 140 ug | 30.5 ug | +360% |
| 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 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.002 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.025 g | 0.059 g | -58% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.008 g | -63% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.006 g | 0.056 g | -89% |
| 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 | 0.115 g | 0.409 g | -72% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.034 g | 0.234 g | -85% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.081 g | 0.175 g | -54% |
| 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 | = |
| Tryptophan (EAA) | 0.022 g | — | |
| Threonine (EAA) | 0.048 g | 0.134 g | -64% |
| Isoleucine (EAA, BCAA) | 0.038 g | 0.143 g | -73% |
| Leucine (EAA, BCAA) | 0.070 g | 0.267 g | -74% |
| Lysine (EAA) | 0.045 g | 0.214 g | -79% |
| Methionine (EAA) | 0.016 g | — | |
| Cystine (conditionally essential) | 0.009 g | — | |
| Phenylalanine (EAA) | 0.067 g | — | |
| Tyrosine (conditionally essential) | 0.029 g | — | |
| Valine (EAA, BCAA) | 0.048 g | 0.145 g | -67% |
| Arginine (conditionally essential) | 0.041 g | — | |
| Histidine (EAA) | 0.019 g | — | |
| Alanine | 0.051 g | — | |
| Aspartic acid | 0.140 g | — | |
| Glutamic acid | 0.155 g | — | |
| Glycine (conditionally essential) | 0.048 g | — | |
| Proline (conditionally essential) | 0.038 g | — | |
| Serine | 0.044 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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