Soybeans vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soybeans, mature seeds, sprouted, cooked, steamed is higher in more vitamins & minerals
Calories (kcal)
Soybeans 81
Alfalfa seeds 23
Protein (g)
Soybeans 8.47
Alfalfa seeds 3.99
Carbs (g)
Soybeans 6.53
Alfalfa seeds 2.10
Fat (g)
Soybeans 4.45
Alfalfa seeds 0.690
Fiber (g)
Soybeans 0.800
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Soybeans, mature seeds, sprouted, cooked, steamed — 8.47g vs 3.99g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 81 kcal per 100g.
Which is more nutrient-dense?
Soybeans, mature seeds, sprouted, cooked, steamed 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 | Soybeans | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 81 kcal | 23 kcal | +252% |
| Macronutrients | |||
| Water | 79.4 g | 92.8 g | -14% |
| Protein | 8.47 g | 3.99 g | +112% |
| Total lipid (fat) | 4.45 g | 0.690 g | +545% |
| Carbohydrate, by difference | 6.53 g | 2.10 g | +211% |
| Fiber, total dietary | 0.800 g | 1.90 g | -58% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.617 g | 0.069 g | +794% |
| Fatty acids, total monounsaturated | 1.01 g | 0.056 g | +1702% |
| 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) | 0.205 mg | 0.076 mg | +170% |
| Riboflavin (Vitamin B2) | 0.053 mg | 0.126 mg | -58% |
| Niacin (Vitamin B3) | 1.09 mg | 0.481 mg | +127% |
| Pantothenic acid (Vitamin B5) | 0.743 mg | 0.563 mg | +32% |
| Vitamin B-6 — Pyridoxine | 0.105 mg | 0.034 mg | +209% |
| Biotin (Vitamin B7) | 80.0 ug | 36.0 ug | +122% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 41.2 mg | 14.4 mg | +186% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 8.00 ug | -75% |
| Carotene, beta | 12.0 ug | 87.0 ug | -86% |
| Carotene, alpha | 12.0 ug | 6.00 ug | +100% |
| Vitamin E (alpha-tocopherol) | 0.210 mg | 0.020 mg | +950% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 59.0 mg | 32.0 mg | +84% |
| Iron, Fe | 1.31 mg | 0.960 mg | +36% |
| Magnesium, Mg | 60.0 mg | 27.0 mg | +122% |
| Phosphorus, P | 135 mg | 70.0 mg | +93% |
| Potassium, K | 355 mg | 79.0 mg | +349% |
| Sodium, Na | 10.0 mg | 6.00 mg | +67% |
| Zinc, Zn | 1.04 mg | 0.920 mg | +13% |
| Copper, Cu | 0.330 mg | 0.157 mg | +110% |
| Manganese, Mn | 0.710 mg | 0.188 mg | +278% |
| Selenium, Se | 0.600 ug | 0.600 ug | = |
| Other Nutrients | |||
| Energy | 339 kj | 96.0 kj | +253% |
| Ash | 1.10 g | 0.400 g | +175% |
| Total Sugars | 0.520 g | 0.200 g | +160% |
| Sucrose | — | 0 g | |
| Glucose | — | 0.080 g | |
| Fructose | — | 0.120 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 80.0 ug | 36.0 ug | +122% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 80.0 ug | 36.0 ug | +122% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 12.0 ug | 6.00 ug | +100% |
| Vitamin A, IU | 40.0 IU | 155 IU | -74% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 70.6 ug | 30.5 ug | +131% |
| 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 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.004 g | 0.002 g | +100% |
| SFA 16:0 (Palmitic acid) | 0.448 g | 0.059 g | +659% |
| SFA 18:0 (Stearic acid) | 0.165 g | 0.008 g | +1962% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.009 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.991 g | 0.056 g | +1670% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.009 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 2.51 g | 0.409 g | +514% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.22 g | 0.234 g | +847% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.296 g | 0.175 g | +69% |
| 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) | 0.103 g | — | |
| Threonine (EAA) | 0.325 g | 0.134 g | +143% |
| Isoleucine (EAA, BCAA) | 0.375 g | 0.143 g | +162% |
| Leucine (EAA, BCAA) | 0.607 g | 0.267 g | +127% |
| Lysine (EAA) | 0.486 g | 0.214 g | +127% |
| Methionine (EAA) | 0.089 g | — | |
| Cystine (conditionally essential) | 0.102 g | — | |
| Phenylalanine (EAA) | 0.415 g | — | |
| Tyrosine (conditionally essential) | 0.309 g | — | |
| Valine (EAA, BCAA) | 0.401 g | 0.145 g | +177% |
| Arginine (conditionally essential) | 0.585 g | — | |
| Histidine (EAA) | 0.225 g | — | |
| Alanine | 0.355 g | — | |
| Aspartic acid | 1.15 g | — | |
| Glutamic acid | 1.27 g | — | |
| Glycine (conditionally essential) | 0.325 g | — | |
| Proline (conditionally essential) | 0.436 g | — | |
| Serine | 0.421 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 5.00 mg | 0.019 mg | +26567% |
| Genistein | 6.70 mg | 0.016 mg | +41131% |
| 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 | 12.5 mg | 0.035 mg | +35614% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Soybeans, mature seeds, sprouted, cooked, steamed nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +950% in Soybeans, mature seeds, sprouted, cooked, steamed Potassium, K +349% in Soybeans, mature seeds, sprouted, cooked, steamed Manganese, Mn +278% in Soybeans, mature seeds, sprouted, cooked, steamed Vitamin B-6 — Pyridoxine +209% in Soybeans, mature seeds, sprouted, cooked, steamed
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