Malabar spinach vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Malabar spinach, cooked is higher in more vitamins & minerals
Calories (kcal)
Malabar spinach 23
Alfalfa seeds 23
Protein (g)
Malabar spinach 2.98
Alfalfa seeds 3.99
Carbs (g)
Malabar spinach 2.71
Alfalfa seeds 2.10
Fat (g)
Malabar spinach 0.780
Alfalfa seeds 0.690
Fiber (g)
Malabar spinach 2.10
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.98g per 100g.
Which has fewer calories?
Malabar spinach, cooked — 23 vs 23 kcal per 100g.
Which is more nutrient-dense?
Malabar spinach, cooked 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 | Malabar spinach | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 23 kcal | 23 kcal | = |
| Macronutrients | |||
| Water | 92.5 g | 92.8 g | = |
| Protein | 2.98 g | 3.99 g | -25% |
| Total lipid (fat) | 0.780 g | 0.690 g | +13% |
| Carbohydrate, by difference | 2.71 g | 2.10 g | +29% |
| Fiber, total dietary | 2.10 g | 1.90 g | +11% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.069 g | |
| Fatty acids, total monounsaturated | — | 0.056 g | |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 5.90 mg | 8.20 mg | -28% |
| Thiamin (Vitamin B1) | 0.106 mg | 0.076 mg | +39% |
| Riboflavin (Vitamin B2) | 0.129 mg | 0.126 mg | +2% |
| Niacin (Vitamin B3) | 0.787 mg | 0.481 mg | +64% |
| Pantothenic acid (Vitamin B5) | 0.135 mg | 0.563 mg | -76% |
| Vitamin B-6 — Pyridoxine | 0.086 mg | 0.034 mg | +153% |
| Biotin (Vitamin B7) | 114 ug | 36.0 ug | +217% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 14.4 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 58.0 ug | 8.00 ug | +625% |
| 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 | 124 mg | 32.0 mg | +288% |
| Iron, Fe | 1.48 mg | 0.960 mg | +54% |
| Magnesium, Mg | 48.0 mg | 27.0 mg | +78% |
| Phosphorus, P | 36.0 mg | 70.0 mg | -49% |
| Potassium, K | 256 mg | 79.0 mg | +224% |
| Sodium, Na | 55.0 mg | 6.00 mg | +817% |
| Zinc, Zn | 0.300 mg | 0.920 mg | -67% |
| Copper, Cu | 0.111 mg | 0.157 mg | -29% |
| Manganese, Mn | 0.255 mg | 0.188 mg | +36% |
| Selenium, Se | 0.900 ug | 0.600 ug | +50% |
| Other Nutrients | |||
| Energy | 96.0 kj | 96.0 kj | = |
| Ash | 1.04 g | 0.400 g | +160% |
| 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) | 114 ug | 36.0 ug | +217% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 114 ug | 36.0 ug | +217% |
| 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 | 1158 IU | 155 IU | +647% |
| 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) | — | 0.059 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 | — | 0.019 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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