Which has more protein, Potatoes, white, flesh and skin, raw or Alfalfa seeds, sprouted, raw?

Alfalfa seeds, sprouted, raw has more protein at 3.99g per 100g, compared to 1.68g for Potatoes, white, flesh and skin, raw.

Which has more calories, Potatoes, white, flesh and skin, raw or Alfalfa seeds, sprouted, raw?

Potatoes, white, flesh and skin, raw has more calories at 69 kcal per 100g, compared to 23 kcal for Alfalfa seeds, sprouted, raw.

Is Potatoes, white, flesh and skin, raw healthier than Alfalfa seeds, sprouted, raw?

Based on vitamin and mineral density, Alfalfa seeds, sprouted, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

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 69

Alfalfa seeds 23

Protein (g)

Potatoes 1.68

Alfalfa seeds 3.99

Carbs (g)

Potatoes 15.7

Alfalfa seeds 2.10

Fat (g)

Potatoes 0.100

Alfalfa seeds 0.690

Fiber (g)

Potatoes 2.40

Alfalfa seeds 1.90

Quick answers

Which has more protein?

Alfalfa seeds, sprouted, raw — 3.99g vs 1.68g per 100g.

Which has fewer calories?

Alfalfa seeds, sprouted, raw — 23 vs 69 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	69 kcal	23 kcal	+200%
Macronutrients
Water	81.6 g	92.8 g	-12%
Protein	1.68 g	3.99 g	-58%
Total lipid (fat)	0.100 g	0.690 g	-86%
Carbohydrate, by difference	15.7 g	2.10 g	+648%
Fiber, total dietary	2.40 g	1.90 g	+26%
Fats & Fatty Acids
Fatty acids, total saturated	0.026 g	0.069 g	-62%
Fatty acids, total monounsaturated	0.002 g	0.056 g	-96%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	9.10 mg	8.20 mg	+11%
Thiamin (Vitamin B1)	0.071 mg	0.076 mg	-7%
Riboflavin (Vitamin B2)	0.034 mg	0.126 mg	-73%
Niacin (Vitamin B3)	1.07 mg	0.481 mg	+122%
Pantothenic acid (Vitamin B5)	0.281 mg	0.563 mg	-50%
Vitamin B-6 — Pyridoxine	0.203 mg	0.034 mg	+497%
Biotin (Vitamin B7)	18.0 ug	36.0 ug	-50%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	11.0 mg	14.4 mg	-24%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	0 ug	8.00 ug	-100%
Carotene, beta	5.00 ug	87.0 ug	-94%
Carotene, alpha	0 ug	6.00 ug	-100%
Vitamin E (alpha-tocopherol)	0.010 mg	0.020 mg	-50%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	9.00 mg	32.0 mg	-72%
Iron, Fe	0.520 mg	0.960 mg	-46%
Magnesium, Mg	21.0 mg	27.0 mg	-22%
Phosphorus, P	62.0 mg	70.0 mg	-11%
Potassium, K	407 mg	79.0 mg	+415%
Sodium, Na	16.0 mg	6.00 mg	+167%
Zinc, Zn	0.290 mg	0.920 mg	-68%
Copper, Cu	0.116 mg	0.157 mg	-26%
Manganese, Mn	0.145 mg	0.188 mg	-23%
Selenium, Se	0.300 ug	0.600 ug	-50%
Other Nutrients
Energy	288 kj	96.0 kj	+200%
Ash	0.940 g	0.400 g	+135%
Total Sugars	1.15 g	0.200 g	+475%
Sucrose	0.280 g	0 g
Glucose	0.530 g	0.080 g	+562%
Fructose	0.340 g	0.120 g	+183%
Lactose	0 g	0 g	=
Maltose	0 g	0 g	=
Galactose	0 g	0 g	=
Starch	13.5 g	—
Folic acid (Vitamin B9 — synthetic)	18.0 ug	36.0 ug	-50%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	18.0 ug	36.0 ug	-50%
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	8.00 IU	155 IU	-95%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	13.0 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	1.60 ug	30.5 ug	-95%
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)	0.003 g	0 g
SFA 14:0 (Myristic acid)	0.001 g	0.002 g	-50%
SFA 16:0 (Palmitic acid)	0.016 g	0.059 g	-73%
SFA 18:0 (Stearic acid)	0.004 g	0.008 g	-50%
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	0.043 g	0.409 g	-89%
PUFA 18:2 (Omega-6, Linoleic acid)	0.032 g	0.234 g	-86%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.010 g	0.175 g	-94%
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)	0.017 g	—
Threonine (EAA)	0.055 g	0.134 g	-59%
Isoleucine (EAA, BCAA)	0.054 g	0.143 g	-62%
Leucine (EAA, BCAA)	0.080 g	0.267 g	-70%
Lysine (EAA)	0.087 g	0.214 g	-59%
Methionine (EAA)	0.026 g	—
Cystine (conditionally essential)	0.020 g	—
Phenylalanine (EAA)	0.066 g	—
Tyrosine (conditionally essential)	0.039 g	—
Valine (EAA, BCAA)	0.084 g	0.145 g	-42%
Arginine (conditionally essential)	0.082 g	—
Histidine (EAA)	0.028 g	—
Alanine	0.051 g	—
Aspartic acid	0.391 g	—
Glutamic acid	0.286 g	—
Glycine (conditionally essential)	0.046 g	—
Proline (conditionally essential)	0.051 g	—
Serine	0.061 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	0.490 mg	1.70 mg	-71%
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	2.60 mg	0.600 mg	+333%
Choline from phosphatidylcholine	0.300 mg	1.00 mg	-70%
Choline from phosphocholine	0.300 mg	1.80 mg	-83%
Choline from sphingomyelin	0 mg	0 mg	=
Free Choline	7.90 mg	11.0 mg	-28%
Total Choline	11.0 mg	14.0 mg	-21%
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, white, flesh and skin, raw nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin B-6 — Pyridoxine +497% in Potatoes, white, flesh and skin, raw Potassium, K +415% in Potatoes, white, flesh and skin, raw Sodium, Na +167% in Potatoes, white, flesh and skin, raw Niacin (Vitamin B3) +122% in Potatoes, white, flesh and skin, raw

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