Potatoes vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Potatoes, au gratin, dry mix, unprepared is higher in more vitamins & minerals
Calories (kcal)
Potatoes 314
Alfalfa seeds 23
Protein (g)
Potatoes 8.90
Alfalfa seeds 3.99
Carbs (g)
Potatoes 74.3
Alfalfa seeds 2.10
Fat (g)
Potatoes 3.70
Alfalfa seeds 0.690
Fiber (g)
Potatoes 4.10
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Potatoes, au gratin, dry mix, unprepared — 8.90g vs 3.99g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 314 kcal per 100g.
Which is more nutrient-dense?
Potatoes, au gratin, dry mix, 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 | Potatoes | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 314 kcal | 23 kcal | +1265% |
| Macronutrients | |||
| Water | 4.97 g | 92.8 g | -95% |
| Protein | 8.90 g | 3.99 g | +123% |
| Total lipid (fat) | 3.70 g | 0.690 g | +436% |
| Carbohydrate, by difference | 74.3 g | 2.10 g | +3439% |
| Fiber, total dietary | 4.10 g | 1.90 g | +116% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.32 g | 0.069 g | +3267% |
| Fatty acids, total monounsaturated | 1.05 g | 0.056 g | +1784% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 15.5 mg | 8.20 mg | +89% |
| Thiamin (Vitamin B1) | 0.070 mg | 0.076 mg | -8% |
| Riboflavin (Vitamin B2) | 0.253 mg | 0.126 mg | +101% |
| Niacin (Vitamin B3) | 4.06 mg | 0.481 mg | +745% |
| Pantothenic acid (Vitamin B5) | 0.920 mg | 0.563 mg | +63% |
| Vitamin B-6 — Pyridoxine | 0.150 mg | 0.034 mg | +341% |
| Biotin (Vitamin B7) | 40.0 ug | 36.0 ug | +11% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 14.4 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 54.0 ug | 8.00 ug | +575% |
| Carotene, beta | 60.0 ug | 87.0 ug | -31% |
| Carotene, alpha | — | 6.00 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.020 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 311 mg | 32.0 mg | +872% |
| Iron, Fe | 1.63 mg | 0.960 mg | +70% |
| Magnesium, Mg | 64.0 mg | 27.0 mg | +137% |
| Phosphorus, P | 404 mg | 70.0 mg | +477% |
| Potassium, K | 990 mg | 79.0 mg | +1153% |
| Sodium, Na | 2095 mg | 6.00 mg | +34817% |
| Zinc, Zn | 0.900 mg | 0.920 mg | -2% |
| Copper, Cu | 0.240 mg | 0.157 mg | +53% |
| Manganese, Mn | 0.590 mg | 0.188 mg | +214% |
| Selenium, Se | 10.0 ug | 0.600 ug | +1567% |
| Other Nutrients | |||
| Energy | 1314 kj | 96.0 kj | +1269% |
| Ash | 8.12 g | 0.400 g | +1930% |
| 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) | 40.0 ug | 36.0 ug | +11% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 40.0 ug | 36.0 ug | +11% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 49.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | — | 6.00 ug | |
| Vitamin A, IU | 263 IU | 155 IU | +70% |
| 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) | 0.118 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.065 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.036 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.080 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.082 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.371 g | 0.002 g | +18450% |
| SFA 16:0 (Palmitic acid) | 1.03 g | 0.059 g | +1649% |
| SFA 18:0 (Stearic acid) | 0.448 g | 0.008 g | +5500% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.096 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.903 g | 0.056 g | +1512% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.121 g | 0.409 g | -70% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.075 g | 0.234 g | -68% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.048 g | 0.175 g | -73% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 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 | |
| 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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