Which has more protein, Mustard greens, cooked, boiled, drained, with salt or Alfalfa seeds, sprouted, raw?

Alfalfa seeds, sprouted, raw has more protein at 3.99g per 100g, compared to 2.56g for Mustard greens, cooked, boiled, drained, with salt.

Which has more calories, Mustard greens, cooked, boiled, drained, with salt or Alfalfa seeds, sprouted, raw?

Mustard greens, cooked, boiled, drained, with salt has more calories at 26 kcal per 100g, compared to 23 kcal for Alfalfa seeds, sprouted, raw.

Is Mustard greens, cooked, boiled, drained, with salt 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.

Mustard greens 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)

Mustard greens 26

Alfalfa seeds 23

Protein (g)

Mustard greens 2.56

Alfalfa seeds 3.99

Carbs (g)

Mustard greens 4.51

Alfalfa seeds 2.10

Fat (g)

Mustard greens 0.470

Alfalfa seeds 0.690

Fiber (g)

Mustard greens 2.00

Alfalfa seeds 1.90

Quick answers

Which has more protein?

Alfalfa seeds, sprouted, raw — 3.99g vs 2.56g per 100g.

Which has fewer calories?

Alfalfa seeds, sprouted, raw — 23 vs 26 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	Mustard greens	Alfalfa seeds	Diff
Energy
Energy	26 kcal	23 kcal	+13%
Macronutrients
Water	91.8 g	92.8 g	-1%
Protein	2.56 g	3.99 g	-36%
Total lipid (fat)	0.470 g	0.690 g	-32%
Carbohydrate, by difference	4.51 g	2.10 g	+115%
Fiber, total dietary	2.00 g	1.90 g	+5%
Fats & Fatty Acids
Fatty acids, total saturated	0.012 g	0.069 g	-83%
Fatty acids, total monounsaturated	0.110 g	0.056 g	+96%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	25.3 mg	8.20 mg	+209%
Thiamin (Vitamin B1)	0.041 mg	0.076 mg	-46%
Riboflavin (Vitamin B2)	0.063 mg	0.126 mg	-50%
Niacin (Vitamin B3)	0.433 mg	0.481 mg	-10%
Pantothenic acid (Vitamin B5)	0.120 mg	0.563 mg	-79%
Vitamin B-6 — Pyridoxine	0.098 mg	0.034 mg	+188%
Biotin (Vitamin B7)	9.00 ug	36.0 ug	-75%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	0.300 mg	14.4 mg	-98%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	527 ug	8.00 ug	+6488%
Carotene, beta	6300 ug	87.0 ug	+7141%
Carotene, alpha	9.00 ug	6.00 ug	+50%
Vitamin E (alpha-tocopherol)	1.78 mg	0.020 mg	+8800%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	118 mg	32.0 mg	+269%
Iron, Fe	0.870 mg	0.960 mg	-9%
Magnesium, Mg	13.0 mg	27.0 mg	-52%
Phosphorus, P	42.0 mg	70.0 mg	-40%
Potassium, K	162 mg	79.0 mg	+105%
Sodium, Na	252 mg	6.00 mg	+4100%
Zinc, Zn	0.150 mg	0.920 mg	-84%
Copper, Cu	0.098 mg	0.157 mg	-38%
Manganese, Mn	—	0.188 mg
Selenium, Se	0.600 ug	0.600 ug	=
Other Nutrients
Energy	110 kj	96.0 kj	+15%
Ash	0.690 g	0.400 g	+72%
Total Sugars	1.41 g	0.200 g	+605%
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)	9.00 ug	36.0 ug	-75%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	9.00 ug	36.0 ug	-75%
Betaine	0.200 mg	0.400 mg	-50%
Vitamin B-12, added	0 ug	0 ug	=
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	35.0 ug	6.00 ug	+483%
Vitamin A, IU	10537 IU	155 IU	+6698%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	9900 ug	0 ug
Vitamin E, added	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	593 ug	30.5 ug	+1843%
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 g	0 g	=
SFA 12:0 (Lauric acid)	0 g	0 g	=
SFA 14:0 (Myristic acid)	0 g	0.002 g	-100%
SFA 16:0 (Palmitic acid)	0.006 g	0.059 g	-90%
SFA 18:0 (Stearic acid)	0.002 g	0.008 g	-75%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.001 g	0 g
MUFA 18:1 (Omega-9, Oleic acid family)	0.018 g	0.056 g	-68%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.023 g	0 g
MUFA 22:1 (Omega-9, Erucic acid family)	0.069 g	0 g
Fatty acids, total polyunsaturated	0.046 g	0.409 g	-89%
PUFA 18:2 (Omega-6, Linoleic acid)	0.024 g	0.234 g	-90%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.022 g	0.175 g	-87%
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	=
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	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.

Mustard greens, cooked, boiled, drained, with salt nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin E (alpha-tocopherol) +8800% in Mustard greens, cooked, boiled, drained, with salt Carotene, beta +7141% in Mustard greens, cooked, boiled, drained, with salt Vitamin A, RAE +6488% in Mustard greens, cooked, boiled, drained, with salt Sodium, Na +4100% in Mustard greens, cooked, boiled, drained, with salt

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