Mustard greens vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Mustard greens, frozen, unprepared is higher in more vitamins & minerals
Calories (kcal)
Mustard greens 20
Alfalfa seeds 23
Protein (g)
Mustard greens 2.49
Alfalfa seeds 3.99
Carbs (g)
Mustard greens 3.41
Alfalfa seeds 2.10
Fat (g)
Mustard greens 0.270
Alfalfa seeds 0.690
Fiber (g)
Mustard greens 3.30
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.49g per 100g.
Which has fewer calories?
Mustard greens, frozen, unprepared — 20 vs 23 kcal per 100g.
Which is more nutrient-dense?
Mustard greens, frozen, unprepared 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 | 20 kcal | 23 kcal | -13% |
| Macronutrients | |||
| Water | 93.2 g | 92.8 g | = |
| Protein | 2.49 g | 3.99 g | -38% |
| Total lipid (fat) | 0.270 g | 0.690 g | -61% |
| Carbohydrate, by difference | 3.41 g | 2.10 g | +62% |
| Fiber, total dietary | 3.30 g | 1.90 g | +74% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.014 g | 0.069 g | -80% |
| Fatty acids, total monounsaturated | 0.124 g | 0.056 g | +121% |
| 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) | 0.048 mg | 0.076 mg | -37% |
| Riboflavin (Vitamin B2) | 0.061 mg | 0.126 mg | -52% |
| Niacin (Vitamin B3) | 0.314 mg | 0.481 mg | -35% |
| Pantothenic acid (Vitamin B5) | 0.019 mg | 0.563 mg | -97% |
| Vitamin B-6 — Pyridoxine | 0.131 mg | 0.034 mg | +285% |
| Biotin (Vitamin B7) | 138 ug | 36.0 ug | +283% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 14.4 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 258 ug | 8.00 ug | +3125% |
| 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 | 116 mg | 32.0 mg | +263% |
| Iron, Fe | 1.29 mg | 0.960 mg | +34% |
| Magnesium, Mg | 15.0 mg | 27.0 mg | -44% |
| Phosphorus, P | 30.0 mg | 70.0 mg | -57% |
| Potassium, K | 170 mg | 79.0 mg | +115% |
| Sodium, Na | 29.0 mg | 6.00 mg | +383% |
| Zinc, Zn | 0.230 mg | 0.920 mg | -75% |
| Copper, Cu | 0.067 mg | 0.157 mg | -57% |
| Manganese, Mn | 0.339 mg | 0.188 mg | +80% |
| Selenium, Se | 0.700 ug | 0.600 ug | +17% |
| Other Nutrients | |||
| Energy | 84.0 kj | 96.0 kj | -12% |
| Ash | 0.630 g | 0.400 g | +57% |
| 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) | 138 ug | 36.0 ug | +283% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 138 ug | 36.0 ug | +283% |
| 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 | 5155 IU | 155 IU | +3226% |
| 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 | 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) | 0.020 g | 0.056 g | -64% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.026 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.077 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.051 g | 0.409 g | -88% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.027 g | 0.234 g | -88% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.024 g | 0.175 g | -86% |
| 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 | = |
| Tryptophan (EAA) | 0.027 g | — | |
| Threonine (EAA) | 0.066 g | 0.134 g | -51% |
| Isoleucine (EAA, BCAA) | 0.091 g | 0.143 g | -36% |
| Leucine (EAA, BCAA) | 0.076 g | 0.267 g | -72% |
| Lysine (EAA) | 0.113 g | 0.214 g | -47% |
| Methionine (EAA) | 0.023 g | — | |
| Cystine (conditionally essential) | 0.037 g | — | |
| Phenylalanine (EAA) | 0.066 g | — | |
| Tyrosine (conditionally essential) | 0.132 g | — | |
| Valine (EAA, BCAA) | 0.097 g | 0.145 g | -33% |
| Arginine (conditionally essential) | 0.181 g | — | |
| Histidine (EAA) | 0.045 g | — | |
| Alcohol, ethyl | 0 g | 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.
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