Mushrooms vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Mushrooms, shiitake, dried is higher in more vitamins & minerals
Calories (kcal)
Mushrooms 296
Alfalfa seeds 23
Protein (g)
Mushrooms 9.58
Alfalfa seeds 3.99
Carbs (g)
Mushrooms 75.4
Alfalfa seeds 2.10
Fat (g)
Mushrooms 0.990
Alfalfa seeds 0.690
Fiber (g)
Mushrooms 11.5
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Mushrooms, shiitake, dried — 9.58g vs 3.99g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 296 kcal per 100g.
Which is more nutrient-dense?
Mushrooms, shiitake, dried 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 | Mushrooms | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 296 kcal | 23 kcal | +1187% |
| Macronutrients | |||
| Water | 9.50 g | 92.8 g | -90% |
| Protein | 9.58 g | 3.99 g | +140% |
| Total lipid (fat) | 0.990 g | 0.690 g | +43% |
| Carbohydrate, by difference | 75.4 g | 2.10 g | +3489% |
| Fiber, total dietary | 11.5 g | 1.90 g | +505% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.225 g | 0.069 g | +226% |
| Fatty acids, total monounsaturated | 0.317 g | 0.056 g | +466% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.50 mg | 8.20 mg | -57% |
| Thiamin (Vitamin B1) | 0.300 mg | 0.076 mg | +295% |
| Riboflavin (Vitamin B2) | 1.27 mg | 0.126 mg | +908% |
| Niacin (Vitamin B3) | 14.1 mg | 0.481 mg | +2831% |
| Pantothenic acid (Vitamin B5) | 21.9 mg | 0.563 mg | +3786% |
| Vitamin B-6 — Pyridoxine | 0.965 mg | 0.034 mg | +2738% |
| Biotin (Vitamin B7) | 163 ug | 36.0 ug | +353% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 202 mg | 14.4 mg | +1301% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 8.00 ug | -100% |
| Carotene, beta | 0 ug | 87.0 ug | -100% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0 mg | 0.020 mg | -100% |
| Vitamin D (D2 + D3) | 3.90 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 32.0 mg | -66% |
| Iron, Fe | 1.72 mg | 0.960 mg | +79% |
| Magnesium, Mg | 132 mg | 27.0 mg | +389% |
| Phosphorus, P | 294 mg | 70.0 mg | +320% |
| Potassium, K | 1534 mg | 79.0 mg | +1842% |
| Sodium, Na | 13.0 mg | 6.00 mg | +117% |
| Zinc, Zn | 7.66 mg | 0.920 mg | +733% |
| Copper, Cu | 5.16 mg | 0.157 mg | +3190% |
| Manganese, Mn | 1.18 mg | 0.188 mg | +526% |
| Selenium, Se | 46.1 ug | 0.600 ug | +7583% |
| Other Nutrients | |||
| Energy | 1238 kj | 96.0 kj | +1190% |
| Ash | 4.56 g | 0.400 g | +1040% |
| Total Sugars | 2.21 g | 0.200 g | +1005% |
| 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) | 163 ug | 36.0 ug | +353% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 163 ug | 36.0 ug | +353% |
| Betaine | — | 0.400 mg | |
| 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 | 0 IU | 155 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 154 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 3.90 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 30.5 ug | -100% |
| 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) | 0.021 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.012 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.020 g | 0.002 g | +900% |
| SFA 16:0 (Palmitic acid) | 0.122 g | 0.059 g | +107% |
| SFA 18:0 (Stearic acid) | 0.051 g | 0.008 g | +537% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.089 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.151 g | 0.056 g | +170% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.076 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.151 g | 0.409 g | -63% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.138 g | 0.234 g | -41% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.013 g | 0.175 g | -93% |
| 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 | = |
| Stigmasterol | 0 mg | — | |
| Campesterol | 20.0 mg | — | |
| Beta-sitosterol | 0 mg | — | |
| Tryptophan (EAA) | 0.031 g | — | |
| Threonine (EAA) | 0.497 g | 0.134 g | +271% |
| Isoleucine (EAA, BCAA) | 0.405 g | 0.143 g | +183% |
| Leucine (EAA, BCAA) | 0.679 g | 0.267 g | +154% |
| Lysine (EAA) | 0.343 g | 0.214 g | +60% |
| Methionine (EAA) | 0.179 g | — | |
| Cystine (conditionally essential) | 0.196 g | — | |
| Phenylalanine (EAA) | 0.486 g | — | |
| Tyrosine (conditionally essential) | 0.323 g | — | |
| Valine (EAA, BCAA) | 0.486 g | 0.145 g | +235% |
| Arginine (conditionally essential) | 0.648 g | — | |
| Histidine (EAA) | 0.159 g | — | |
| Alanine | 0.567 g | — | |
| Aspartic acid | 0.760 g | — | |
| Glutamic acid | 2.58 g | — | |
| Glycine (conditionally essential) | 0.414 g | — | |
| Proline (conditionally essential) | 0.414 g | — | |
| Serine | 0.506 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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