Which has more protein, Mushroom, beech or Alfalfa seeds, sprouted, raw?

Alfalfa seeds, sprouted, raw has more protein at 3.99g per 100g, compared to 2.18g for Mushroom, beech.

Which has more calories, Mushroom, beech or Alfalfa seeds, sprouted, raw?

Calorie data is not available for one or both foods.

Is Mushroom, beech 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.

Mushroom 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)

Mushroom —

Alfalfa seeds 23

Protein (g)

Mushroom 2.18

Alfalfa seeds 3.99

Carbs (g)

Mushroom 6.76

Alfalfa seeds 2.10

Fat (g)

Mushroom 0.449

Alfalfa seeds 0.690

Fiber (g)

Mushroom 3.14

Alfalfa seeds 1.90

Quick answers

Which has more protein?

Alfalfa seeds, sprouted, raw — 3.99g vs 2.18g 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	Mushroom	Alfalfa seeds	Diff
Energy
Energy	—	23 kcal
Macronutrients
Water	89.8 g	92.8 g	-3%
Protein	2.18 g	3.99 g	-45%
Total lipid (fat)	0.449 g	0.690 g	-35%
Carbohydrate, by difference	6.76 g	2.10 g	+222%
Fiber, total dietary	3.14 g	1.90 g	+65%
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)	0.008 mg	0.076 mg	-90%
Riboflavin (Vitamin B2)	0.207 mg	0.126 mg	+65%
Niacin (Vitamin B3)	6.40 mg	0.481 mg	+1231%
Pantothenic acid (Vitamin B5)	—	0.563 mg
Vitamin B-6 — Pyridoxine	0.105 mg	0.034 mg	+210%
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)	0.370 ug	0 ug
Minerals
Calcium, Ca	0.433 mg	32.0 mg	-99%
Iron, Fe	0.739 mg	0.960 mg	-23%
Magnesium, Mg	10.5 mg	27.0 mg	-61%
Phosphorus, P	85.9 mg	70.0 mg	+23%
Potassium, K	376 mg	79.0 mg	+376%
Sodium, Na	0.891 mg	6.00 mg	-85%
Zinc, Zn	0.498 mg	0.920 mg	-46%
Copper, Cu	0.073 mg	0.157 mg	-53%
Manganese, Mn	0.156 mg	0.188 mg	-17%
Selenium, Se	0.380 ug	0.600 ug	-37%
Other Nutrients
Energy (Atwater General Factors)	40 kcal	—
Energy (Atwater Specific Factors)	33 kcal	—
Energy	—	96.0 kj
Nitrogen	0.349 g	—
Ash	0.761 g	0.400 g	+90%
Beta-glucan	1.96 g	—
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
Biotin	8.07 ug	—
Folic acid (Vitamin B9 — synthetic)	—	36.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents)	—	36.0 ug
Betaine	—	0.400 mg
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)	14.8 IU	0 IU
Vitamin D2 — Ergocalciferol (plant source)	0.370 ug	—
Vitamin D4	0.142 ug	—
Vitamin K1 — Phylloquinone	—	30.5 ug
Glutathione	9.80 mg	—
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
Stigmasterol	0 mg	—
Campesterol	0 mg	—
Beta-sitosterol	0 mg	—
Ergosta-7-enol	2.31 mg	—
Ergosta-5,7-dienol	13.9 mg	—
Ergosta-7,22-dienol	0.331 mg	—
Ergosterol	54.7 mg	—
Beta-sitostanol	0 mg	—
Delta-5-avenasterol	0 mg	—
Delta-7-Stigmastenol	0 mg	—
Tryptophan (EAA)	0.299 g	—
Threonine (EAA)	0.826 g	0.134 g	+516%
Isoleucine (EAA, BCAA)	0.651 g	0.143 g	+355%
Leucine (EAA, BCAA)	1.08 g	0.267 g	+306%
Lysine (EAA)	1.03 g	0.214 g	+381%
Methionine (EAA)	0.196 g	—
Phenylalanine (EAA)	0.671 g	—
Valine (EAA, BCAA)	1.29 g	0.145 g	+787%
Histidine (EAA)	0.429 g	—
Alcohol, ethyl	—	0 g
Caffeine	—	0 mg
Theobromine	—	0 mg
Ergothioneine	5.38 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 Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Mushroom, beech nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Niacin (Vitamin B3) +1231% in Mushroom, beech Potassium, K +376% in Mushroom, beech Vitamin B-6 — Pyridoxine +210% in Mushroom, beech Calcium, Ca -99% in Mushroom, beech

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