Potatoes vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Potatoes 95
Alfalfa seeds 23
Protein (g)
Potatoes 2.63
Alfalfa seeds 3.99
Carbs (g)
Potatoes 21.4
Alfalfa seeds 2.10
Fat (g)
Potatoes 0.130
Alfalfa seeds 0.690
Fiber (g)
Potatoes 2.30
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.63g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 95 kcal per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Potatoes | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 95 kcal | 23 kcal | +313% |
| Macronutrients | |||
| Water | 74.4 g | 92.8 g | -20% |
| Protein | 2.63 g | 3.99 g | -34% |
| Total lipid (fat) | 0.130 g | 0.690 g | -81% |
| Carbohydrate, by difference | 21.4 g | 2.10 g | +921% |
| Fiber, total dietary | 2.30 g | 1.90 g | +21% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.032 g | 0.069 g | -54% |
| Fatty acids, total monounsaturated | 0.003 g | 0.056 g | -95% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 8.30 mg | 8.20 mg | +1% |
| Thiamin (Vitamin B1) | 0.067 mg | 0.076 mg | -12% |
| Riboflavin (Vitamin B2) | 0.048 mg | 0.126 mg | -62% |
| Niacin (Vitamin B3) | 1.35 mg | 0.481 mg | +180% |
| Pantothenic acid (Vitamin B5) | 0.380 mg | 0.563 mg | -33% |
| Vitamin B-6 — Pyridoxine | 0.354 mg | 0.034 mg | +941% |
| Biotin (Vitamin B7) | 26.0 ug | 36.0 ug | -28% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.0 mg | 14.4 mg | +4% |
| 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) | 0.070 mg | 0.020 mg | +250% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 18.0 mg | 32.0 mg | -44% |
| Iron, Fe | 1.07 mg | 0.960 mg | +11% |
| Magnesium, Mg | 30.0 mg | 27.0 mg | +11% |
| Phosphorus, P | 71.0 mg | 70.0 mg | +1% |
| Potassium, K | 550 mg | 79.0 mg | +596% |
| Sodium, Na | 14.0 mg | 6.00 mg | +133% |
| Zinc, Zn | 0.350 mg | 0.920 mg | -62% |
| Copper, Cu | 0.107 mg | 0.157 mg | -32% |
| Manganese, Mn | 0.228 mg | 0.188 mg | +21% |
| Selenium, Se | 0.500 ug | 0.600 ug | -17% |
| Other Nutrients | |||
| Energy | 397 kj | 96.0 kj | +314% |
| Ash | 1.35 g | 0.400 g | +238% |
| Total Sugars | 1.08 g | 0.200 g | +440% |
| Sucrose | 0.390 g | 0 g | |
| Glucose | 0.370 g | 0.080 g | +363% |
| Fructose | 0.320 g | 0.120 g | +167% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 17.5 g | — | |
| Fluoride, F | 45.2 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 26.0 ug | 36.0 ug | -28% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 26.0 ug | 36.0 ug | -28% |
| Betaine | 0.200 mg | 0.400 mg | -50% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 6.00 ug | -100% |
| Vitamin A, IU | 10.0 IU | 155 IU | -94% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 19.0 ug | 0 ug | |
| Vitamin E, added | — | 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 D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.00 ug | 30.5 ug | -93% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| 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) | 0.004 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.002 g | -50% |
| SFA 16:0 (Palmitic acid) | 0.021 g | 0.059 g | -64% |
| SFA 18:0 (Stearic acid) | 0.005 g | 0.008 g | -38% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.001 g | 0.056 g | -98% |
| 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 | 0.054 g | 0.409 g | -87% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.041 g | 0.234 g | -82% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.013 g | 0.175 g | -93% |
| 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 | = |
| Tryptophan (EAA) | 0.027 g | — | |
| Threonine (EAA) | 0.086 g | 0.134 g | -36% |
| Isoleucine (EAA, BCAA) | 0.085 g | 0.143 g | -41% |
| Leucine (EAA, BCAA) | 0.125 g | 0.267 g | -53% |
| Lysine (EAA) | 0.137 g | 0.214 g | -36% |
| Methionine (EAA) | 0.041 g | — | |
| Cystine (conditionally essential) | 0.031 g | — | |
| Phenylalanine (EAA) | 0.104 g | — | |
| Tyrosine (conditionally essential) | 0.062 g | — | |
| Valine (EAA, BCAA) | 0.131 g | 0.145 g | -10% |
| Arginine (conditionally essential) | 0.130 g | — | |
| Histidine (EAA) | 0.044 g | — | |
| Alanine | 0.080 g | — | |
| Aspartic acid | 0.615 g | — | |
| Glutamic acid | 0.450 g | — | |
| Glycine (conditionally essential) | 0.073 g | — | |
| Proline (conditionally essential) | 0.081 g | — | |
| Serine | 0.095 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 | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | 0 mg | 0 mg | = |
| Luteolin | 0 mg | 0 mg | = |
| Kaempferol | — | 0 mg | |
| Myricetin | 0 mg | 0 mg | = |
| Quercetin | 0.730 mg | 1.70 mg | -57% |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.60 mg | 0.600 mg | +167% |
| Choline from phosphatidylcholine | 4.60 mg | 1.00 mg | +360% |
| Choline from phosphocholine | 0.700 mg | 1.80 mg | -61% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 8.10 mg | 11.0 mg | -26% |
| Total Choline | 15.0 mg | 14.0 mg | +7% |
| Fluoride | |||
| Mean mcg/100g ** | 45.2 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, Russet, flesh and skin, baked nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
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