Mountain yam 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)
Mountain yam 82
Alfalfa seeds 23
Protein (g)
Mountain yam 1.73
Alfalfa seeds 3.99
Carbs (g)
Mountain yam 20.0
Alfalfa seeds 2.10
Fat (g)
Mountain yam 0.080
Alfalfa seeds 0.690
Fiber (g)
Mountain yam —
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 1.73g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 82 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 | Mountain yam | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 82 kcal | 23 kcal | +257% |
| Macronutrients | |||
| Water | 77.1 g | 92.8 g | -17% |
| Protein | 1.73 g | 3.99 g | -57% |
| Total lipid (fat) | 0.080 g | 0.690 g | -88% |
| Carbohydrate, by difference | 20.0 g | 2.10 g | +852% |
| Fiber, total dietary | — | 1.90 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.018 g | 0.069 g | -74% |
| Fatty acids, total monounsaturated | 0.003 g | 0.056 g | -95% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 8.20 mg | -100% |
| Thiamin (Vitamin B1) | 0.086 mg | 0.076 mg | +13% |
| Riboflavin (Vitamin B2) | 0.014 mg | 0.126 mg | -89% |
| Niacin (Vitamin B3) | 0.130 mg | 0.481 mg | -73% |
| Pantothenic acid (Vitamin B5) | 0.480 mg | 0.563 mg | -15% |
| Vitamin B-6 — Pyridoxine | 0.209 mg | 0.034 mg | +515% |
| Biotin (Vitamin B7) | 12.0 ug | 36.0 ug | -67% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 14.4 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 8.00 ug | -100% |
| 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 | 8.00 mg | 32.0 mg | -75% |
| Iron, Fe | 0.430 mg | 0.960 mg | -55% |
| Magnesium, Mg | 10.0 mg | 27.0 mg | -63% |
| Phosphorus, P | 40.0 mg | 70.0 mg | -43% |
| Potassium, K | 495 mg | 79.0 mg | +527% |
| Sodium, Na | 248 mg | 6.00 mg | +4033% |
| Zinc, Zn | 0.320 mg | 0.920 mg | -65% |
| Copper, Cu | 0.129 mg | 0.157 mg | -18% |
| Manganese, Mn | 0.283 mg | 0.188 mg | +51% |
| Selenium, Se | 0.900 ug | 0.600 ug | +50% |
| Other Nutrients | |||
| Energy | 344 kj | 96.0 kj | +258% |
| Ash | 1.06 g | 0.400 g | +165% |
| 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) | 12.0 ug | 36.0 ug | -67% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 36.0 ug | -67% |
| 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 | 0 IU | 155 IU | -100% |
| 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) | 0.015 g | 0.059 g | -75% |
| SFA 18:0 (Stearic acid) | 0.001 g | 0.008 g | -88% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.003 g | 0.056 g | -95% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.036 g | 0.409 g | -91% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.030 g | 0.234 g | -87% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.006 g | 0.175 g | -97% |
| 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) | 0.014 g | — | |
| Threonine (EAA) | 0.061 g | 0.134 g | -54% |
| Isoleucine (EAA, BCAA) | 0.059 g | 0.143 g | -59% |
| Leucine (EAA, BCAA) | 0.109 g | 0.267 g | -59% |
| Lysine (EAA) | 0.067 g | 0.214 g | -69% |
| Methionine (EAA) | 0.023 g | — | |
| Cystine (conditionally essential) | 0.021 g | — | |
| Phenylalanine (EAA) | 0.080 g | — | |
| Tyrosine (conditionally essential) | 0.046 g | — | |
| Valine (EAA, BCAA) | 0.070 g | 0.145 g | -52% |
| Arginine (conditionally essential) | 0.144 g | — | |
| Histidine (EAA) | 0.038 g | — | |
| Alanine | 0.071 g | — | |
| Aspartic acid | 0.175 g | — | |
| Glutamic acid | 0.205 g | — | |
| Glycine (conditionally essential) | 0.060 g | — | |
| Proline (conditionally essential) | 0.061 g | — | |
| Serine | 0.092 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.
Mountain yam, hawaii, cooked, steamed, with salt nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +4033% in Mountain yam, hawaii, cooked, steamed, with salt Potassium, K +527% in Mountain yam, hawaii, cooked, steamed, with salt Vitamin B-6 — Pyridoxine +515% in Mountain yam, hawaii, cooked, steamed, with salt Vitamin C, total ascorbic acid -100% in Mountain yam, hawaii, cooked, steamed, with salt
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