Potato pancakes vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Potato pancakes is higher in more vitamins & minerals
Calories (kcal)
Potato pancakes 268
Alfalfa seeds 23
Protein (g)
Potato pancakes 6.08
Alfalfa seeds 3.99
Carbs (g)
Potato pancakes 27.8
Alfalfa seeds 2.10
Fat (g)
Potato pancakes 14.8
Alfalfa seeds 0.690
Fiber (g)
Potato pancakes 3.30
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Potato pancakes — 6.08g vs 3.99g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 268 kcal per 100g.
Which is more nutrient-dense?
Potato pancakes 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 | Potato pancakes | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 268 kcal | 23 kcal | +1065% |
| Macronutrients | |||
| Water | 47.8 g | 92.8 g | -49% |
| Protein | 6.08 g | 3.99 g | +52% |
| Total lipid (fat) | 14.8 g | 0.690 g | +2039% |
| Carbohydrate, by difference | 27.8 g | 2.10 g | +1224% |
| Fiber, total dietary | 3.30 g | 1.90 g | +74% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.50 g | 0.069 g | +3517% |
| Fatty acids, total monounsaturated | 3.73 g | 0.056 g | +6561% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 95.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 27.6 mg | 8.20 mg | +237% |
| Thiamin (Vitamin B1) | 0.158 mg | 0.076 mg | +108% |
| Riboflavin (Vitamin B2) | 0.173 mg | 0.126 mg | +37% |
| Niacin (Vitamin B3) | 1.67 mg | 0.481 mg | +248% |
| Pantothenic acid (Vitamin B5) | 0.757 mg | 0.563 mg | +34% |
| Vitamin B-6 — Pyridoxine | 0.448 mg | 0.034 mg | +1218% |
| Biotin (Vitamin B7) | 41.0 ug | 36.0 ug | +14% |
| Folate, total (Vitamin B9) | 6.00 ug | 0 ug | |
| Choline, total | 74.2 mg | 14.4 mg | +415% |
| Vitamin B-12 — Cobalamin | 0.290 ug | 0 ug | |
| Vitamin A, RAE | 32.0 ug | 8.00 ug | +300% |
| Carotene, beta | 4.00 ug | 87.0 ug | -95% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.230 mg | 0.020 mg | +1050% |
| Vitamin D (D2 + D3) | 0.300 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 32.0 mg | 32.0 mg | = |
| Iron, Fe | 1.67 mg | 0.960 mg | +74% |
| Magnesium, Mg | 36.0 mg | 27.0 mg | +33% |
| Phosphorus, P | 128 mg | 70.0 mg | +83% |
| Potassium, K | 622 mg | 79.0 mg | +687% |
| Sodium, Na | 764 mg | 6.00 mg | +12633% |
| Zinc, Zn | 0.700 mg | 0.920 mg | -24% |
| Copper, Cu | 0.180 mg | 0.157 mg | +15% |
| Manganese, Mn | 0.260 mg | 0.188 mg | +38% |
| Selenium, Se | 8.90 ug | 0.600 ug | +1383% |
| Other Nutrients | |||
| Energy | 1123 kj | 96.0 kj | +1070% |
| Ash | 3.59 g | 0.400 g | +797% |
| Total Sugars | 1.79 g | 0.200 g | +795% |
| Sucrose | 0.390 g | 0 g | |
| Glucose | 0.760 g | 0.080 g | +850% |
| Fructose | 0.560 g | 0.120 g | +367% |
| Lactose | 0.030 g | 0 g | |
| Maltose | 0.030 g | 0 g | |
| Galactose | 0.030 g | 0 g | |
| Starch | 20.9 g | — | |
| Fluoride, F | 0.400 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 35.0 ug | 36.0 ug | -3% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 45.0 ug | 36.0 ug | +25% |
| Betaine | 3.00 mg | 0.400 mg | +650% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 31.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 2.00 ug | 6.00 ug | -67% |
| Vitamin A, IU | 113 IU | 155 IU | -27% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 87.0 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.130 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 11.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.300 ug | — | |
| Vitamin K1 — Phylloquinone | 2.70 ug | 30.5 ug | -91% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.002 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.005 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.022 g | 0.002 g | +1000% |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 1.80 g | 0.059 g | +2958% |
| SFA 17:0 (Margaric acid) | 0.004 g | — | |
| SFA 18:0 (Stearic acid) | 0.652 g | 0.008 g | +8050% |
| SFA 20:0 (Arachidic acid) | 0.002 g | — | |
| SFA 22:0 (Behenic acid) | 0.003 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.001 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.002 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.093 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.60 g | 0.056 g | +6334% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.031 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0 g | |
| Fatty acids, total polyunsaturated | 7.52 g | 0.409 g | +1738% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 6.61 g | 0.234 g | +2726% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.862 g | 0.175 g | +393% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.032 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 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) | 0.008 g | 0 g | |
| Phytosterols | 9.00 mg | — | |
| Tryptophan (EAA) | 0.087 g | — | |
| Threonine (EAA) | 0.240 g | 0.134 g | +79% |
| Isoleucine (EAA, BCAA) | 0.280 g | 0.143 g | +96% |
| Leucine (EAA, BCAA) | 0.442 g | 0.267 g | +66% |
| Lysine (EAA) | 0.389 g | 0.214 g | +82% |
| Methionine (EAA) | 0.137 g | — | |
| Cystine (conditionally essential) | 0.105 g | — | |
| Phenylalanine (EAA) | 0.300 g | — | |
| Tyrosine (conditionally essential) | 0.230 g | — | |
| Valine (EAA, BCAA) | 0.369 g | 0.145 g | +154% |
| Arginine (conditionally essential) | 0.342 g | — | |
| Histidine (EAA) | 0.141 g | — | |
| Alanine | 0.267 g | — | |
| Aspartic acid | 1.01 g | — | |
| Glutamic acid | 1.01 g | — | |
| Glycine (conditionally essential) | 0.198 g | — | |
| Proline (conditionally essential) | 0.261 g | — | |
| Serine | 0.362 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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