Potatoes vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Alfalfa seeds, sprouted, raw is higher in more vitamins & minerals
Calories (kcal)
Potatoes 97
Alfalfa seeds 23
Protein (g)
Potatoes 1.77
Alfalfa seeds 3.99
Carbs (g)
Potatoes 10.9
Alfalfa seeds 2.10
Fat (g)
Potatoes 5.13
Alfalfa seeds 0.690
Fiber (g)
Potatoes 0.800
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 1.77g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 97 kcal per 100g.
Which is more nutrient-dense?
Alfalfa seeds, sprouted, raw 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 | 97 kcal | 23 kcal | +322% |
| Macronutrients | |||
| Water | 81.2 g | 92.8 g | -13% |
| Protein | 1.77 g | 3.99 g | -56% |
| Total lipid (fat) | 5.13 g | 0.690 g | +643% |
| Carbohydrate, by difference | 10.9 g | 2.10 g | +418% |
| Fiber, total dietary | 0.800 g | 1.90 g | -58% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.19 g | 0.069 g | +4525% |
| Fatty acids, total monounsaturated | 1.31 g | 0.056 g | +2239% |
| Fatty acids, total trans | 0.175 g | 0 g | |
| Cholesterol | 14.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.70 mg | 8.20 mg | +18% |
| Thiamin (Vitamin B1) | 0.130 mg | 0.076 mg | +71% |
| Riboflavin (Vitamin B2) | 0.054 mg | 0.126 mg | -57% |
| Niacin (Vitamin B3) | 0.776 mg | 0.481 mg | +61% |
| Pantothenic acid (Vitamin B5) | 0.342 mg | 0.563 mg | -39% |
| Vitamin B-6 — Pyridoxine | 0.098 mg | 0.034 mg | +188% |
| Biotin (Vitamin B7) | 7.00 ug | 36.0 ug | -81% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 10.9 mg | 14.4 mg | -24% |
| Vitamin B-12 — Cobalamin | 0.110 ug | 0 ug | |
| Vitamin A, RAE | 47.0 ug | 8.00 ug | +488% |
| Carotene, beta | 11.0 ug | 87.0 ug | -87% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.140 mg | 0.020 mg | +600% |
| Vitamin D (D2 + D3) | 0.300 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.200 ug | — | |
| Minerals | |||
| Calcium, Ca | 32.0 mg | 32.0 mg | = |
| Iron, Fe | 0.160 mg | 0.960 mg | -83% |
| Magnesium, Mg | 11.0 mg | 27.0 mg | -59% |
| Phosphorus, P | 39.0 mg | 70.0 mg | -44% |
| Potassium, K | 164 mg | 79.0 mg | +108% |
| Sodium, Na | 164 mg | 6.00 mg | +2633% |
| Zinc, Zn | 0.180 mg | 0.920 mg | -80% |
| Copper, Cu | 0.031 mg | 0.157 mg | -80% |
| Manganese, Mn | 0.021 mg | 0.188 mg | -89% |
| Selenium, Se | 2.50 ug | 0.600 ug | +317% |
| Other Nutrients | |||
| Energy | 405 kj | 96.0 kj | +322% |
| Ash | 1.03 g | 0.400 g | +157% |
| Total Sugars | 1.61 g | 0.200 g | +705% |
| Sucrose | 0.120 g | 0 g | |
| Glucose | 0.110 g | 0.080 g | +38% |
| Fructose | 0.120 g | 0.120 g | = |
| Lactose | 1.16 g | 0 g | |
| Maltose | 0.060 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Starch | 8.49 g | — | |
| Fluoride, F | 42.5 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | 36.0 ug | -81% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | 36.0 ug | -81% |
| Betaine | 0.200 mg | 0.400 mg | -50% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 46.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 6.00 ug | -100% |
| Vitamin A, IU | 172 IU | 155 IU | +11% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 4.00 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 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) | 12.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.300 ug | — | |
| Vitamin K1 — Phylloquinone | 1.50 ug | 30.5 ug | -95% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.189 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.124 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.081 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.152 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.156 g | 0 g | |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.465 g | 0.002 g | +23150% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 1.36 g | 0.059 g | +2202% |
| SFA 17:0 (Margaric acid) | 0.030 g | — | |
| SFA 18:0 (Stearic acid) | 0.627 g | 0.008 g | +7737% |
| SFA 20:0 (Arachidic acid) | 0.008 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.051 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.25 g | 0.056 g | +2137% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.005 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.222 g | 0.409 g | -46% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.184 g | 0.234 g | -21% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.037 g | 0.175 g | -79% |
| 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 | = |
| Fatty acids, total trans-monoenoic | 0.159 g | — | |
| Fatty acids, total trans-polyenoic | 0.016 g | — | |
| Phytosterols | 0 mg | — | |
| Stigmasterol | 0 mg | — | |
| Campesterol | 0 mg | — | |
| Beta-sitosterol | 0 mg | — | |
| Tryptophan (EAA) | 0.027 g | — | |
| Threonine (EAA) | 0.067 g | 0.134 g | -50% |
| Isoleucine (EAA, BCAA) | 0.073 g | 0.143 g | -49% |
| Leucine (EAA, BCAA) | 0.115 g | 0.267 g | -57% |
| Lysine (EAA) | 0.090 g | 0.214 g | -58% |
| Methionine (EAA) | 0.033 g | — | |
| Cystine (conditionally essential) | 0.017 g | — | |
| Phenylalanine (EAA) | 0.095 g | — | |
| Tyrosine (conditionally essential) | 0.063 g | — | |
| Valine (EAA, BCAA) | 0.098 g | 0.145 g | -32% |
| Arginine (conditionally essential) | 0.070 g | — | |
| Histidine (EAA) | 0.036 g | — | |
| Alanine | 0.059 g | — | |
| Aspartic acid | 0.281 g | — | |
| Glutamic acid | 0.326 g | — | |
| Glycine (conditionally essential) | 0.047 g | — | |
| Proline (conditionally essential) | 0.114 g | — | |
| Serine | 0.065 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, prepared from flakes without milk, whole milk and butter added nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +2633% in Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added Vitamin E (alpha-tocopherol) +600% in Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added Vitamin A, RAE +488% in Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added Selenium, Se +317% in Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added
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