Potatoes vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Potatoes, mashed, dehydrated, flakes without milk, dry form is higher in more vitamins & minerals
Calories (kcal)
Potatoes 354
Alfalfa seeds 23
Protein (g)
Potatoes 8.34
Alfalfa seeds 3.99
Carbs (g)
Potatoes 81.2
Alfalfa seeds 2.10
Fat (g)
Potatoes 0.410
Alfalfa seeds 0.690
Fiber (g)
Potatoes 6.60
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Potatoes, mashed, dehydrated, flakes without milk, dry form — 8.34g vs 3.99g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 354 kcal per 100g.
Which is more nutrient-dense?
Potatoes, mashed, dehydrated, flakes without milk, dry form 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 | 354 kcal | 23 kcal | +1439% |
| Macronutrients | |||
| Water | 6.58 g | 92.8 g | -93% |
| Protein | 8.34 g | 3.99 g | +109% |
| Total lipid (fat) | 0.410 g | 0.690 g | -41% |
| Carbohydrate, by difference | 81.2 g | 2.10 g | +3765% |
| Fiber, total dietary | 6.60 g | 1.90 g | +247% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.169 g | 0.069 g | +145% |
| Fatty acids, total monounsaturated | 0.009 g | 0.056 g | -84% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 81.0 mg | 8.20 mg | +888% |
| Thiamin (Vitamin B1) | 0.988 mg | 0.076 mg | +1200% |
| Riboflavin (Vitamin B2) | 0.110 mg | 0.126 mg | -13% |
| Niacin (Vitamin B3) | 6.26 mg | 0.481 mg | +1202% |
| Pantothenic acid (Vitamin B5) | 2.08 mg | 0.563 mg | +269% |
| Vitamin B-6 — Pyridoxine | 0.748 mg | 0.034 mg | +2100% |
| Biotin (Vitamin B7) | 46.0 ug | 36.0 ug | +28% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 54.9 mg | 14.4 mg | +281% |
| 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) | 0.030 mg | 0.020 mg | +50% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 27.0 mg | 32.0 mg | -16% |
| Iron, Fe | 1.21 mg | 0.960 mg | +26% |
| Magnesium, Mg | 66.0 mg | 27.0 mg | +144% |
| Phosphorus, P | 156 mg | 70.0 mg | +123% |
| Potassium, K | 1098 mg | 79.0 mg | +1290% |
| Sodium, Na | 77.0 mg | 6.00 mg | +1183% |
| Zinc, Zn | 0.700 mg | 0.920 mg | -24% |
| Copper, Cu | 0.161 mg | 0.157 mg | +3% |
| Manganese, Mn | 0.161 mg | 0.188 mg | -14% |
| Selenium, Se | 13.4 ug | 0.600 ug | +2133% |
| Other Nutrients | |||
| Energy | 1480 kj | 96.0 kj | +1442% |
| Ash | 3.50 g | 0.400 g | +775% |
| Total Sugars | 3.36 g | 0.200 g | +1580% |
| Sucrose | 0.990 g | 0 g | |
| Glucose | 0.890 g | 0.080 g | +1013% |
| Fructose | 0.980 g | 0.120 g | +717% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.500 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Starch | 70.6 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 46.0 ug | 36.0 ug | +28% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 46.0 ug | 36.0 ug | +28% |
| Betaine | — | 0.400 mg | |
| 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 | 11.0 IU | 155 IU | -93% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 37.0 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 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 | 8.70 ug | 30.5 ug | -71% |
| 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) | 0.001 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.005 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.002 g | 0.002 g | = |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.075 g | 0.059 g | +27% |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.077 g | 0.008 g | +862% |
| SFA 20:0 (Arachidic acid) | 0.005 g | — | |
| SFA 22:0 (Behenic acid) | 0.002 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.007 g | 0.056 g | -87% |
| 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 | 0.143 g | 0.409 g | -65% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.093 g | 0.234 g | -60% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.027 g | 0.175 g | -85% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.023 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 | 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 | 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) | 0.079 g | — | |
| Threonine (EAA) | 0.270 g | 0.134 g | +101% |
| Isoleucine (EAA, BCAA) | 0.272 g | 0.143 g | +90% |
| Leucine (EAA, BCAA) | 0.426 g | 0.267 g | +60% |
| Lysine (EAA) | 0.456 g | 0.214 g | +113% |
| Methionine (EAA) | 0.127 g | — | |
| Cystine (conditionally essential) | 0.109 g | — | |
| Phenylalanine (EAA) | 0.494 g | — | |
| Tyrosine (conditionally essential) | 0.226 g | — | |
| Valine (EAA, BCAA) | 0.427 g | 0.145 g | +194% |
| Arginine (conditionally essential) | 0.433 g | — | |
| Histidine (EAA) | 0.151 g | — | |
| Alanine | 0.286 g | — | |
| Aspartic acid | 1.86 g | — | |
| Glutamic acid | 1.42 g | — | |
| Glycine (conditionally essential) | 0.243 g | — | |
| Proline (conditionally essential) | 0.275 g | — | |
| Serine | 0.324 g | — | |
| Hydroxyproline | 0 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, mashed, dehydrated, flakes without milk, dry form nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +2133% in Potatoes, mashed, dehydrated, flakes without milk, dry form Vitamin B-6 — Pyridoxine +2100% in Potatoes, mashed, dehydrated, flakes without milk, dry form Potassium, K +1290% in Potatoes, mashed, dehydrated, flakes without milk, dry form Niacin (Vitamin B3) +1202% in Potatoes, mashed, dehydrated, flakes without milk, dry form
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