Potatoes vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Potatoes, baked, skin only, with salt is higher in more vitamins & minerals
Calories (kcal)
Potatoes 198
Alfalfa seeds 23
Protein (g)
Potatoes 4.29
Alfalfa seeds 3.99
Carbs (g)
Potatoes 46.1
Alfalfa seeds 2.10
Fat (g)
Potatoes 0.100
Alfalfa seeds 0.690
Fiber (g)
Potatoes 7.90
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Potatoes, baked, skin only, with salt — 4.29g vs 3.99g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 198 kcal per 100g.
Which is more nutrient-dense?
Potatoes, baked, skin only, with salt 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 | 198 kcal | 23 kcal | +761% |
| Macronutrients | |||
| Water | 47.3 g | 92.8 g | -49% |
| Protein | 4.29 g | 3.99 g | +8% |
| Total lipid (fat) | 0.100 g | 0.690 g | -86% |
| Carbohydrate, by difference | 46.1 g | 2.10 g | +2093% |
| Fiber, total dietary | 7.90 g | 1.90 g | +316% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.026 g | 0.069 g | -62% |
| Fatty acids, total monounsaturated | 0.002 g | 0.056 g | -96% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 13.5 mg | 8.20 mg | +65% |
| Thiamin (Vitamin B1) | 0.122 mg | 0.076 mg | +61% |
| Riboflavin (Vitamin B2) | 0.106 mg | 0.126 mg | -16% |
| Niacin (Vitamin B3) | 3.07 mg | 0.481 mg | +537% |
| Pantothenic acid (Vitamin B5) | 0.857 mg | 0.563 mg | +52% |
| Vitamin B-6 — Pyridoxine | 0.614 mg | 0.034 mg | +1706% |
| Biotin (Vitamin B7) | 22.0 ug | 36.0 ug | -39% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 31.0 mg | 14.4 mg | +115% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 8.00 ug | -87% |
| Carotene, beta | 6.00 ug | 87.0 ug | -93% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.040 mg | 0.020 mg | +100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 34.0 mg | 32.0 mg | +6% |
| Iron, Fe | 7.04 mg | 0.960 mg | +633% |
| Magnesium, Mg | 43.0 mg | 27.0 mg | +59% |
| Phosphorus, P | 101 mg | 70.0 mg | +44% |
| Potassium, K | 573 mg | 79.0 mg | +625% |
| Sodium, Na | 257 mg | 6.00 mg | +4183% |
| Zinc, Zn | 0.490 mg | 0.920 mg | -47% |
| Copper, Cu | 0.817 mg | 0.157 mg | +420% |
| Manganese, Mn | 0.616 mg | 0.188 mg | +228% |
| Selenium, Se | 0.700 ug | 0.600 ug | +17% |
| Other Nutrients | |||
| Energy | 830 kj | 96.0 kj | +765% |
| Ash | 2.24 g | 0.400 g | +460% |
| Total Sugars | 1.40 g | 0.200 g | +600% |
| 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) | 22.0 ug | 36.0 ug | -39% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 22.0 ug | 36.0 ug | -39% |
| Betaine | 0.500 mg | 0.400 mg | +25% |
| 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 | 10.0 IU | 155 IU | -94% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 30.0 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.70 ug | 30.5 ug | -94% |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | 0.001 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.003 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.002 g | -50% |
| SFA 16:0 (Palmitic acid) | 0.016 g | 0.059 g | -73% |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.008 g | -50% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.001 g | 0.056 g | -98% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.043 g | 0.409 g | -89% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.032 g | 0.234 g | -86% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.010 g | 0.175 g | -94% |
| 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 | 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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