Potatoes vs Alfalfa seeds

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Calories (kcal)

Potatoes 168
Alfalfa seeds 23

Protein (g)

Potatoes 2.66
Alfalfa seeds 3.99

Carbs (g)

Potatoes 28.7
Alfalfa seeds 2.10

Fat (g)

Potatoes 5.22
Alfalfa seeds 0.690

Fiber (g)

Potatoes 2.60
Alfalfa seeds 1.90

Quick answers

Which has more protein?

Alfalfa seeds, sprouted, raw — 3.99g vs 2.66g per 100g.

Which has fewer calories?

Alfalfa seeds, sprouted, raw — 23 vs 168 kcal per 100g.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Potatoes Alfalfa seeds
Energy
Energy 168 kcal 23 kcal
Macronutrients
Water 61.5 g 92.8 g
Protein 2.66 g 3.99 g
Total lipid (fat) 5.22 g 0.690 g
Carbohydrate, by difference 28.7 g 2.10 g
Fiber, total dietary 2.60 g 1.90 g
Fats & Fatty Acids
Fatty acids, total saturated 1.03 g 0.069 g
Fatty acids, total monounsaturated 3.24 g 0.056 g
Fatty acids, total trans — 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 13.3 mg 8.20 mg
Thiamin (Vitamin B1) 0.128 mg 0.076 mg
Riboflavin (Vitamin B2) 0.031 mg 0.126 mg
Niacin (Vitamin B3) 2.22 mg 0.481 mg
Pantothenic acid (Vitamin B5) 0.522 mg 0.563 mg
Vitamin B-6 — Pyridoxine 0.184 mg 0.034 mg
Biotin (Vitamin B7) 28.0 ug 36.0 ug
Folate, total (Vitamin B9) — 0 ug
Choline, total — 14.4 mg
Vitamin B-12 — Cobalamin — 0 ug
Vitamin A, RAE — 8.00 ug
Carotene, beta — 87.0 ug
Carotene, alpha — 6.00 ug
Vitamin E (alpha-tocopherol) 0.110 mg 0.020 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 12.0 mg 32.0 mg
Iron, Fe 0.740 mg 0.960 mg
Magnesium, Mg 26.0 mg 27.0 mg
Phosphorus, P 97.0 mg 70.0 mg
Potassium, K 451 mg 79.0 mg
Sodium, Na 32.0 mg 6.00 mg
Zinc, Zn 0.380 mg 0.920 mg
Copper, Cu 0.135 mg 0.157 mg
Manganese, Mn 0.210 mg 0.188 mg
Selenium, Se 0.200 ug 0.600 ug
Other Nutrients
Energy 704 kj 96.0 kj
Ash 1.90 g 0.400 g
Total Sugars 0.280 g 0.200 g
Sucrose 0.180 g 0 g
Glucose 0.110 g 0.080 g
Fructose 0 g 0.120 g
Lactose 0 g 0 g
Maltose 0 g 0 g
Galactose 0 g 0 g
Starch 20.1 g —
Folic acid (Vitamin B9 — synthetic) 28.0 ug 36.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 36.0 ug
Betaine — 0.400 mg
Vitamin B-12, added — 0 ug
Retinol — 0 ug
Beta-carotene (Provitamin A) — 6.00 ug
Vitamin A, IU — 155 IU
Beta-cryptoxanthin (Provitamin A) — 0 ug
Lycopene — 0 ug
Vitamin E, added — 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.360 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.490 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0.020 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) 0 IU 0 IU
Vitamin K1 — Phylloquinone 2.50 ug 30.5 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) 15.1 ug —
SFA 4:0 (Butyric acid) — 0 g
SFA 6:0 (Caproic acid) — 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
SFA 15:0 (Pentadecanoic acid) 0 g —
SFA 16:0 (Palmitic acid) 0.548 g 0.059 g
SFA 17:0 (Margaric acid) 0.001 g —
SFA 18:0 (Stearic acid) 0.445 g 0.008 g
SFA 20:0 (Arachidic acid) 0.018 g —
SFA 22:0 (Behenic acid) 0.016 g —
MUFA 14:1 (Myristoleic acid) 0 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.005 g 0 g
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 3.22 g 0.056 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.008 g 0 g
MUFA 22:1 (Omega-9, Erucic acid family) — 0 g
Fatty acids, total polyunsaturated 0.321 g 0.409 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.279 g 0.234 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.021 g 0.175 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.021 g —
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) — 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 g 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 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 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.

Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Potassium, K +471% in Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated Vitamin E (alpha-tocopherol) +450% in Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated Vitamin B-6 — Pyridoxine +441% in Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated Sodium, Na +433% in Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated

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