Potatoes vs Alfalfa seeds
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Alfalfa seeds, sprouted, raw is higher in more vitamins & minerals
Calories (kcal)
Potatoes —
Alfalfa seeds 23
Protein (g)
Potatoes 2.27
Alfalfa seeds 3.99
Carbs (g)
Potatoes 17.8
Alfalfa seeds 2.10
Fat (g)
Potatoes 0.360
Alfalfa seeds 0.690
Fiber (g)
Potatoes —
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.27g 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 | — | 23 kcal | |
| Macronutrients | |||
| Water | 78.6 g | 92.8 g | -15% |
| Protein | 2.27 g | 3.99 g | -43% |
| Total lipid (fat) | 0.360 g | 0.690 g | -48% |
| Carbohydrate, by difference | 17.8 g | 2.10 g | +746% |
| Fiber, total dietary | — | 1.90 g | |
| Sugars, Total | 0.526 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.069 g | |
| Fatty acids, total monounsaturated | — | 0.056 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 10.9 mg | 8.20 mg | +33% |
| Thiamin (Vitamin B1) | 0.074 mg | 0.076 mg | -3% |
| Riboflavin (Vitamin B2) | — | 0.126 mg | |
| Niacin (Vitamin B3) | 1.50 mg | 0.481 mg | +212% |
| Pantothenic acid (Vitamin B5) | — | 0.563 mg | |
| Vitamin B-6 — Pyridoxine | 0.157 mg | 0.034 mg | +363% |
| Biotin (Vitamin B7) | — | 36.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 14.4 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 8.00 ug | |
| Carotene, beta | — | 87.0 ug | |
| Carotene, alpha | — | 6.00 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.020 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 7.80 mg | 32.0 mg | -76% |
| Iron, Fe | 0.384 mg | 0.960 mg | -60% |
| Magnesium, Mg | 25.6 mg | 27.0 mg | -5% |
| Phosphorus, P | 55.2 mg | 70.0 mg | -21% |
| Potassium, K | 450 mg | 79.0 mg | +470% |
| Sodium, Na | 2.74 mg | 6.00 mg | -54% |
| Zinc, Zn | 0.378 mg | 0.920 mg | -59% |
| Copper, Cu | 0.091 mg | 0.157 mg | -42% |
| Manganese, Mn | 0.152 mg | 0.188 mg | -19% |
| Selenium, Se | 0 ug | 0.600 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 83 kcal | — | |
| Energy (Atwater Specific Factors) | 81 kcal | — | |
| Energy | — | 96.0 kj | |
| Nitrogen | 0.364 g | — | |
| Ash | 0.985 g | 0.400 g | +146% |
| Total dietary fiber (AOAC 2011.25) | 14.9 g | — | |
| High Molecular Weight Dietary Fiber (HMWDF) | 13.8 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 1.09 g | — | |
| Total Sugars | — | 0.200 g | |
| Sucrose | 0.072 g | 0 g | |
| Glucose | 0.161 g | 0.080 g | +102% |
| Fructose | 0.292 g | 0.120 g | +144% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | — | 0 g | |
| Molybdenum, Mo | 4.87 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 36.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 36.0 ug | |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 6.00 ug | |
| Vitamin A, IU | — | 155 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 1.50 ug | 30.5 ug | -95% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | — | 0.059 g | |
| SFA 18:0 (Stearic acid) | — | 0.008 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.056 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0.409 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.234 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.175 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Threonine (EAA) | — | 0.134 g | |
| Isoleucine (EAA, BCAA) | — | 0.143 g | |
| Leucine (EAA, BCAA) | — | 0.267 g | |
| Lysine (EAA) | — | 0.214 g | |
| Valine (EAA, BCAA) | — | 0.145 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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 Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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