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

Alfalfa seeds, sprouted, raw has more protein at 3.99g per 100g, compared to 2.20g for Mushroom, maitake.

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

Calorie data is not available for one or both foods.

Is Mushroom, maitake healthier than Alfalfa seeds, sprouted, raw?

Based on vitamin and mineral density, Mushroom, maitake 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

Mushroom, maitake is higher in more vitamins & minerals

Calories (kcal)

Mushroom —

Alfalfa seeds 23

Protein (g)

Mushroom 2.20

Alfalfa seeds 3.99

Carbs (g)

Mushroom 6.60

Alfalfa seeds 2.10

Fat (g)

Mushroom 0.265

Alfalfa seeds 0.690

Fiber (g)

Mushroom 3.07

Alfalfa seeds 1.90

Quick answers

Which has more protein?

Alfalfa seeds, sprouted, raw — 3.99g vs 2.20g per 100g.

Which is more nutrient-dense?

Mushroom, maitake 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	90.4 g	92.8 g	-3%
Protein	2.20 g	3.99 g	-45%
Total lipid (fat)	0.265 g	0.690 g	-62%
Carbohydrate, by difference	6.60 g	2.10 g	+214%
Fiber, total dietary	3.07 g	1.90 g	+62%
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)	0.010 mg	0.076 mg	-87%
Riboflavin (Vitamin B2)	0.269 mg	0.126 mg	+114%
Niacin (Vitamin B3)	6.76 mg	0.481 mg	+1306%
Pantothenic acid (Vitamin B5)	—	0.563 mg
Vitamin B-6 — Pyridoxine	0.071 mg	0.034 mg	+109%
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)	1.60 ug	0 ug
Minerals
Calcium, Ca	0 mg	32.0 mg	-100%
Iron, Fe	0.209 mg	0.960 mg	-78%
Magnesium, Mg	11.0 mg	27.0 mg	-59%
Phosphorus, P	72.4 mg	70.0 mg	+3%
Potassium, K	260 mg	79.0 mg	+229%
Sodium, Na	0.345 mg	6.00 mg	-94%
Zinc, Zn	0.763 mg	0.920 mg	-17%
Copper, Cu	0.272 mg	0.157 mg	+73%
Manganese, Mn	0.058 mg	0.188 mg	-69%
Selenium, Se	3.27 ug	0.600 ug	+445%
Other Nutrients
Energy (Atwater General Factors)	38 kcal	—
Energy (Atwater Specific Factors)	31 kcal	—
Energy	—	96.0 kj
Nitrogen	0.352 g	—
Ash	0.558 g	0.400 g	+39%
Beta-glucan	2.26 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	32.6 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)	64.0 IU	0 IU
Vitamin D2 — Ergocalciferol (plant source)	1.60 ug	—
Vitamin D4	0.135 ug	—
Vitamin K1 — Phylloquinone	—	30.5 ug
Glutathione	26.0 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	1.42 mg	—
Ergosta-5,7-dienol	2.89 mg	—
Ergosta-7,22-dienol	1.17 mg	—
Ergosterol	59.3 mg	—
Beta-sitostanol	0 mg	—
Delta-5-avenasterol	0 mg	—
Delta-7-Stigmastenol	0 mg	—
Tryptophan (EAA)	0.371 g	—
Threonine (EAA)	1.81 g	0.134 g	+1251%
Isoleucine (EAA, BCAA)	1.57 g	0.143 g	+999%
Leucine (EAA, BCAA)	2.52 g	0.267 g	+842%
Lysine (EAA)	2.21 g	0.214 g	+932%
Methionine (EAA)	0.313 g	—
Phenylalanine (EAA)	1.62 g	—
Valine (EAA, BCAA)	2.82 g	0.145 g	+1843%
Histidine (EAA)	0.907 g	—
Alcohol, ethyl	—	0 g
Caffeine	—	0 mg
Theobromine	—	0 mg
Ergothioneine	2.25 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, maitake nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Niacin (Vitamin B3) +1306% in Mushroom, maitake Selenium, Se +445% in Mushroom, maitake Potassium, K +229% in Mushroom, maitake Riboflavin (Vitamin B2) +114% in Mushroom, maitake

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