Peas vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Peas, green, raw is higher in more vitamins & minerals
Calories (kcal)
Peas 81
Alfalfa seeds 23
Protein (g)
Peas 5.42
Alfalfa seeds 3.99
Carbs (g)
Peas 14.4
Alfalfa seeds 2.10
Fat (g)
Peas 0.400
Alfalfa seeds 0.690
Fiber (g)
Peas 5.70
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Peas, green, raw — 5.42g vs 3.99g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 81 kcal per 100g.
Which is more nutrient-dense?
Peas, green, 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 | Peas | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 81 kcal | 23 kcal | +252% |
| Macronutrients | |||
| Water | 78.9 g | 92.8 g | -15% |
| Protein | 5.42 g | 3.99 g | +36% |
| Total lipid (fat) | 0.400 g | 0.690 g | -42% |
| Carbohydrate, by difference | 14.4 g | 2.10 g | +588% |
| Fiber, total dietary | 5.70 g | 1.90 g | +200% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.071 g | 0.069 g | +3% |
| Fatty acids, total monounsaturated | 0.035 g | 0.056 g | -38% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 40.0 mg | 8.20 mg | +388% |
| Thiamin (Vitamin B1) | 0.266 mg | 0.076 mg | +250% |
| Riboflavin (Vitamin B2) | 0.132 mg | 0.126 mg | +5% |
| Niacin (Vitamin B3) | 2.09 mg | 0.481 mg | +335% |
| Pantothenic acid (Vitamin B5) | 0.104 mg | 0.563 mg | -82% |
| Vitamin B-6 — Pyridoxine | 0.169 mg | 0.034 mg | +397% |
| Biotin (Vitamin B7) | 65.0 ug | 36.0 ug | +81% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 28.4 mg | 14.4 mg | +97% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 38.0 ug | 8.00 ug | +375% |
| Carotene, beta | 449 ug | 87.0 ug | +416% |
| Carotene, alpha | 21.0 ug | 6.00 ug | +250% |
| Vitamin E (alpha-tocopherol) | 0.130 mg | 0.020 mg | +550% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 25.0 mg | 32.0 mg | -22% |
| Iron, Fe | 1.47 mg | 0.960 mg | +53% |
| Magnesium, Mg | 33.0 mg | 27.0 mg | +22% |
| Phosphorus, P | 108 mg | 70.0 mg | +54% |
| Potassium, K | 244 mg | 79.0 mg | +209% |
| Sodium, Na | 5.00 mg | 6.00 mg | -17% |
| Zinc, Zn | 1.24 mg | 0.920 mg | +35% |
| Copper, Cu | 0.176 mg | 0.157 mg | +12% |
| Manganese, Mn | 0.410 mg | 0.188 mg | +118% |
| Selenium, Se | 1.80 ug | 0.600 ug | +200% |
| Other Nutrients | |||
| Energy | 339 kj | 96.0 kj | +253% |
| Ash | 0.870 g | 0.400 g | +117% |
| Total Sugars | 5.67 g | 0.200 g | +2735% |
| Sucrose | 4.99 g | 0 g | |
| Glucose | 0.120 g | 0.080 g | +50% |
| Fructose | 0.390 g | 0.120 g | +225% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.170 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 65.0 ug | 36.0 ug | +81% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 65.0 ug | 36.0 ug | +81% |
| 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) | 0 ug | 6.00 ug | -100% |
| Vitamin A, IU | 765 IU | 155 IU | +394% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 2477 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.950 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.020 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 24.8 ug | 30.5 ug | -19% |
| 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) | 0.064 g | 0.059 g | +8% |
| SFA 18:0 (Stearic acid) | 0.007 g | 0.008 g | -13% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.035 g | 0.056 g | -38% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.187 g | 0.409 g | -54% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.152 g | 0.234 g | -35% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.035 g | 0.175 g | -80% |
| 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) | 0.037 g | — | |
| Threonine (EAA) | 0.203 g | 0.134 g | +51% |
| Isoleucine (EAA, BCAA) | 0.195 g | 0.143 g | +36% |
| Leucine (EAA, BCAA) | 0.323 g | 0.267 g | +21% |
| Lysine (EAA) | 0.317 g | 0.214 g | +48% |
| Methionine (EAA) | 0.082 g | — | |
| Cystine (conditionally essential) | 0.032 g | — | |
| Phenylalanine (EAA) | 0.200 g | — | |
| Tyrosine (conditionally essential) | 0.114 g | — | |
| Valine (EAA, BCAA) | 0.235 g | 0.145 g | +62% |
| Arginine (conditionally essential) | 0.428 g | — | |
| Histidine (EAA) | 0.107 g | — | |
| Alanine | 0.240 g | — | |
| Aspartic acid | 0.496 g | — | |
| Glutamic acid | 0.741 g | — | |
| Glycine (conditionally essential) | 0.184 g | — | |
| Proline (conditionally essential) | 0.173 g | — | |
| Serine | 0.181 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | 0.019 mg | -100% |
| Genistein | 0.001 mg | 0.016 mg | -91% |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Apigenin | 0 mg | 0 mg | = |
| Luteolin | 0 mg | 0 mg | = |
| Kaempferol | 0 mg | 0 mg | = |
| Myricetin | 0 mg | 0 mg | = |
| Quercetin | 0 mg | 1.70 mg | -100% |
| Flavonoids | |||
| (-)-Epicatechin | 0.010 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0.010 mg | — | |
| (+)-Gallocatechin | 0 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 | 0.001 mg | 0.035 mg | -96% |
* 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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