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 83
Alfalfa seeds 23
Protein (g)
Potatoes 1.91
Alfalfa seeds 3.99
Carbs (g)
Potatoes 17.6
Alfalfa seeds 2.10
Fat (g)
Potatoes 0.570
Alfalfa seeds 0.690
Fiber (g)
Potatoes 1.50
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 1.91g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 83 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 | 83 kcal | 23 kcal | +261% |
| Macronutrients | |||
| Water | 78.5 g | 92.8 g | -15% |
| Protein | 1.91 g | 3.99 g | -52% |
| Total lipid (fat) | 0.570 g | 0.690 g | -17% |
| Carbohydrate, by difference | 17.6 g | 2.10 g | +737% |
| Fiber, total dietary | 1.50 g | 1.90 g | -21% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.302 g | 0.069 g | +338% |
| Fatty acids, total monounsaturated | 0.124 g | 0.056 g | +121% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 2.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.20 mg | 8.20 mg | -24% |
| Thiamin (Vitamin B1) | 0.089 mg | 0.076 mg | +17% |
| Riboflavin (Vitamin B2) | 0.041 mg | 0.126 mg | -67% |
| Niacin (Vitamin B3) | 1.12 mg | 0.481 mg | +132% |
| Pantothenic acid (Vitamin B5) | 0.485 mg | 0.563 mg | -14% |
| Vitamin B-6 — Pyridoxine | 0.232 mg | 0.034 mg | +582% |
| Biotin (Vitamin B7) | 8.00 ug | 36.0 ug | -78% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 13.3 mg | 14.4 mg | -8% |
| Vitamin B-12 — Cobalamin | 0.070 ug | 0 ug | |
| Vitamin A, RAE | 7.00 ug | 8.00 ug | -12% |
| Carotene, beta | 2.00 ug | 87.0 ug | -98% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.020 mg | 0.020 mg | = |
| Vitamin D (D2 + D3) | 0.200 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 24.0 mg | 32.0 mg | -25% |
| Iron, Fe | 0.270 mg | 0.960 mg | -72% |
| Magnesium, Mg | 18.0 mg | 27.0 mg | -33% |
| Phosphorus, P | 46.0 mg | 70.0 mg | -34% |
| Potassium, K | 296 mg | 79.0 mg | +275% |
| Sodium, Na | 302 mg | 6.00 mg | +4933% |
| Zinc, Zn | 0.280 mg | 0.920 mg | -70% |
| Copper, Cu | 0.145 mg | 0.157 mg | -8% |
| Manganese, Mn | 0.119 mg | 0.188 mg | -37% |
| Selenium, Se | 0.800 ug | 0.600 ug | +33% |
| Other Nutrients | |||
| Energy | 348 kj | 96.0 kj | +263% |
| Ash | 1.46 g | 0.400 g | +265% |
| Total Sugars | 1.48 g | 0.200 g | +640% |
| Sucrose | 0.160 g | 0 g | |
| Glucose | 0.310 g | 0.080 g | +288% |
| Fructose | 0.250 g | 0.120 g | +108% |
| Lactose | 0.760 g | 0 g | |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Fluoride, F | 0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 36.0 ug | -78% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | 36.0 ug | -78% |
| Betaine | 0.400 mg | 0.400 mg | = |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 7.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 6.00 ug | -100% |
| Vitamin A, IU | 27.0 IU | 155 IU | -83% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 8.00 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) | 8.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.200 ug | — | |
| Vitamin K1 — Phylloquinone | 1.80 ug | 30.5 ug | -94% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.011 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.011 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.011 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.012 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.014 g | 0 g | |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.046 g | 0.002 g | +2200% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.138 g | 0.059 g | +134% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.058 g | 0.008 g | +625% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.123 g | 0.056 g | +120% |
| 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 | 0.065 g | 0.409 g | -84% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.045 g | 0.234 g | -81% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | 0.175 g | -89% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 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 | = |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.029 g | — | |
| Threonine (EAA) | 0.072 g | 0.134 g | -46% |
| Isoleucine (EAA, BCAA) | 0.083 g | 0.143 g | -42% |
| Leucine (EAA, BCAA) | 0.132 g | 0.267 g | -51% |
| Lysine (EAA) | 0.127 g | 0.214 g | -41% |
| Methionine (EAA) | 0.035 g | — | |
| Cystine (conditionally essential) | 0.021 g | — | |
| Phenylalanine (EAA) | 0.089 g | — | |
| Tyrosine (conditionally essential) | 0.078 g | — | |
| Valine (EAA, BCAA) | 0.112 g | 0.145 g | -23% |
| Arginine (conditionally essential) | 0.080 g | — | |
| Histidine (EAA) | 0.046 g | — | |
| Alanine | 0.061 g | — | |
| Aspartic acid | 0.393 g | — | |
| Glutamic acid | 0.348 g | — | |
| Glycine (conditionally essential) | 0.052 g | — | |
| Proline (conditionally essential) | 0.099 g | — | |
| Serine | 0.092 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 | 1.30 mg | 0.600 mg | +117% |
| Choline from phosphatidylcholine | 3.90 mg | 1.00 mg | +290% |
| Choline from phosphocholine | 0.800 mg | 1.80 mg | -56% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 8.40 mg | 11.0 mg | -24% |
| Total Choline | 14.0 mg | 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, home-prepared, whole milk added nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +4933% in Potatoes, mashed, home-prepared, whole milk added Vitamin B-6 — Pyridoxine +582% in Potatoes, mashed, home-prepared, whole milk added Potassium, K +275% in Potatoes, mashed, home-prepared, whole milk added Niacin (Vitamin B3) +132% in Potatoes, mashed, home-prepared, whole milk added
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