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 113
Alfalfa seeds 23
Protein (g)
Potatoes 1.96
Alfalfa seeds 3.99
Carbs (g)
Potatoes 16.9
Alfalfa seeds 2.10
Fat (g)
Potatoes 4.20
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 1.96g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 113 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 | 113 kcal | 23 kcal | +391% |
| Macronutrients | |||
| Water | 75.3 g | 92.8 g | -19% |
| Protein | 1.96 g | 3.99 g | -51% |
| Total lipid (fat) | 4.20 g | 0.690 g | +509% |
| Carbohydrate, by difference | 16.9 g | 2.10 g | +707% |
| Fiber, total dietary | 1.50 g | 1.90 g | -21% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.745 g | 0.069 g | +980% |
| Fatty acids, total monounsaturated | 1.44 g | 0.056 g | +2471% |
| Fatty acids, total trans | 0.517 g | 0 g | |
| Cholesterol | 1.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 10.5 mg | 8.20 mg | +28% |
| Thiamin (Vitamin B1) | 0.092 mg | 0.076 mg | +21% |
| Riboflavin (Vitamin B2) | 0.042 mg | 0.126 mg | -67% |
| Niacin (Vitamin B3) | 1.17 mg | 0.481 mg | +144% |
| Pantothenic acid (Vitamin B5) | 0.476 mg | 0.563 mg | -15% |
| Vitamin B-6 — Pyridoxine | 0.247 mg | 0.034 mg | +626% |
| Biotin (Vitamin B7) | 9.00 ug | 36.0 ug | -75% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 13.5 mg | 14.4 mg | -6% |
| Vitamin B-12 — Cobalamin | 0.070 ug | 0 ug | |
| Vitamin A, RAE | 44.0 ug | 8.00 ug | +450% |
| Carotene, beta | 30.0 ug | 87.0 ug | -66% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.420 mg | 0.020 mg | +2000% |
| Vitamin D (D2 + D3) | 0.200 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 21.0 mg | 32.0 mg | -34% |
| Iron, Fe | 0.260 mg | 0.960 mg | -73% |
| Magnesium, Mg | 19.0 mg | 27.0 mg | -30% |
| Phosphorus, P | 48.0 mg | 70.0 mg | -31% |
| Potassium, K | 326 mg | 79.0 mg | +313% |
| Sodium, Na | 333 mg | 6.00 mg | +5450% |
| Zinc, Zn | 0.300 mg | 0.920 mg | -67% |
| Copper, Cu | 0.155 mg | 0.157 mg | -1% |
| Manganese, Mn | 0.113 mg | 0.188 mg | -40% |
| Selenium, Se | 0.800 ug | 0.600 ug | +33% |
| Other Nutrients | |||
| Energy | 474 kj | 96.0 kj | +394% |
| Ash | 1.65 g | 0.400 g | +312% |
| Total Sugars | 1.41 g | 0.200 g | +605% |
| Sucrose | 0.160 g | 0 g | |
| Glucose | 0.300 g | 0.080 g | +275% |
| Fructose | 0.240 g | 0.120 g | +100% |
| Lactose | 0.710 g | 0 g | |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Fluoride, F | 39.0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 36.0 ug | -75% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 36.0 ug | -75% |
| Betaine | 0.200 mg | 0.400 mg | -50% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 41.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 6.00 ug | -100% |
| Vitamin A, IU | 187 IU | 155 IU | +21% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 7.00 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.99 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.690 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) | 7.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.200 ug | — | |
| Vitamin K1 — Phylloquinone | 6.00 ug | 30.5 ug | -80% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.008 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.008 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.008 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.009 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.010 g | 0 g | |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.034 g | 0.002 g | +1600% |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.393 g | 0.059 g | +566% |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.256 g | 0.008 g | +3100% |
| SFA 20:0 (Arachidic acid) | 0.009 g | — | |
| SFA 22:0 (Behenic acid) | 0.004 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.003 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.43 g | 0.056 g | +2459% |
| 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 | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.892 g | 0.409 g | +118% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.806 g | 0.234 g | +244% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.085 g | 0.175 g | -51% |
| 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 22:4 (Omega-6, Adrenic 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 | 0 g | = |
| Phytosterols | 19.0 mg | — | |
| Stigmasterol | 2.00 mg | — | |
| Campesterol | 3.00 mg | — | |
| Beta-sitosterol | 12.0 mg | — | |
| Tryptophan (EAA) | 0.030 g | — | |
| Threonine (EAA) | 0.076 g | 0.134 g | -43% |
| Isoleucine (EAA, BCAA) | 0.087 g | 0.143 g | -39% |
| Leucine (EAA, BCAA) | 0.136 g | 0.267 g | -49% |
| Lysine (EAA) | 0.132 g | 0.214 g | -38% |
| Methionine (EAA) | 0.037 g | — | |
| Cystine (conditionally essential) | 0.022 g | — | |
| Phenylalanine (EAA) | 0.092 g | — | |
| Tyrosine (conditionally essential) | 0.080 g | — | |
| Valine (EAA, BCAA) | 0.116 g | 0.145 g | -20% |
| Arginine (conditionally essential) | 0.083 g | — | |
| Histidine (EAA) | 0.048 g | — | |
| Alanine | 0.062 g | — | |
| Aspartic acid | 0.409 g | — | |
| Glutamic acid | 0.361 g | — | |
| Glycine (conditionally essential) | 0.055 g | — | |
| Proline (conditionally essential) | 0.102 g | — | |
| Serine | 0.094 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 | |
| Iodine | |||
| Iodine mcg/100gB | 6.20 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 39.0 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 and margarine added nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +5450% in Potatoes, mashed, home-prepared, whole milk and margarine added Vitamin E (alpha-tocopherol) +2000% in Potatoes, mashed, home-prepared, whole milk and margarine added Vitamin B-6 — Pyridoxine +626% in Potatoes, mashed, home-prepared, whole milk and margarine added Vitamin A, RAE +450% in Potatoes, mashed, home-prepared, whole milk and margarine added
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