Spinach vs Alfalfa seeds

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Spinach, canned, regular pack, drained solids is higher in more vitamins & minerals

Calories (kcal)

Spinach 23
Alfalfa seeds 23

Protein (g)

Spinach 2.81
Alfalfa seeds 3.99

Carbs (g)

Spinach 3.40
Alfalfa seeds 2.10

Fat (g)

Spinach 0.500
Alfalfa seeds 0.690

Fiber (g)

Spinach 2.40
Alfalfa seeds 1.90

Quick answers

Which has more protein?

Alfalfa seeds, sprouted, raw — 3.99g vs 2.81g per 100g.

Which has fewer calories?

Spinach, canned, regular pack, drained solids — 23 vs 23 kcal per 100g.

Which is more nutrient-dense?

Spinach, canned, regular pack, drained solids 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 Spinach Alfalfa seeds
Energy
Energy 23 kcal 23 kcal
Macronutrients
Water 91.8 g 92.8 g
Protein 2.81 g 3.99 g
Total lipid (fat) 0.500 g 0.690 g
Carbohydrate, by difference 3.40 g 2.10 g
Fiber, total dietary 2.40 g 1.90 g
Fats & Fatty Acids
Fatty acids, total saturated 0.081 g 0.069 g
Fatty acids, total monounsaturated 0.013 g 0.056 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 14.3 mg 8.20 mg
Thiamin (Vitamin B1) 0.016 mg 0.076 mg
Riboflavin (Vitamin B2) 0.138 mg 0.126 mg
Niacin (Vitamin B3) 0.388 mg 0.481 mg
Pantothenic acid (Vitamin B5) 0.047 mg 0.563 mg
Vitamin B-6 — Pyridoxine 0.100 mg 0.034 mg
Biotin (Vitamin B7) 98.0 ug 36.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 18.4 mg 14.4 mg
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 490 ug 8.00 ug
Carotene, beta 5881 ug 87.0 ug
Carotene, alpha 0 ug 6.00 ug
Vitamin E (alpha-tocopherol) 1.94 mg 0.020 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 127 mg 32.0 mg
Iron, Fe 2.30 mg 0.960 mg
Magnesium, Mg 76.0 mg 27.0 mg
Phosphorus, P 44.0 mg 70.0 mg
Potassium, K 346 mg 79.0 mg
Sodium, Na 322 mg 6.00 mg
Zinc, Zn 0.460 mg 0.920 mg
Copper, Cu 0.180 mg 0.157 mg
Manganese, Mn 0.597 mg 0.188 mg
Selenium, Se 1.40 ug 0.600 ug
Other Nutrients
Energy 96.0 kj 96.0 kj
Ash 1.51 g 0.400 g
Total Sugars 0.400 g 0.200 g
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) 98.0 ug 36.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 98.0 ug 36.0 ug
Betaine 83.2 mg 0.400 mg
Vitamin B-12, added 0 ug 0 ug
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) 0 ug 6.00 ug
Vitamin A, IU 9801 IU 155 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 10575 ug 0 ug
Vitamin E, added 0 mg 0 mg
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone 462 ug 30.5 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 g 0 g
SFA 12:0 (Lauric acid) 0 g 0 g
SFA 14:0 (Myristic acid) 0.012 g 0.002 g
SFA 16:0 (Palmitic acid) 0.064 g 0.059 g
SFA 18:0 (Stearic acid) 0.005 g 0.008 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.006 g 0 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.006 g 0.056 g
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 0.211 g 0.409 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.033 g 0.234 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.178 g 0.175 g
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) 0.038 g —
Threonine (EAA) 0.120 g 0.134 g
Isoleucine (EAA, BCAA) 0.144 g 0.143 g
Leucine (EAA, BCAA) 0.219 g 0.267 g
Lysine (EAA) 0.172 g 0.214 g
Methionine (EAA) 0.052 g —
Cystine (conditionally essential) 0.034 g —
Phenylalanine (EAA) 0.127 g —
Tyrosine (conditionally essential) 0.106 g —
Valine (EAA, BCAA) 0.158 g 0.145 g
Arginine (conditionally essential) 0.159 g —
Histidine (EAA) 0.062 g —
Alanine 0.139 g —
Aspartic acid 0.236 g —
Glutamic acid 0.338 g —
Glycine (conditionally essential) 0.132 g —
Proline (conditionally essential) 0.110 g —
Serine 0.102 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
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.

Spinach, canned, regular pack, drained solids nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin E (alpha-tocopherol) +9600% in Spinach, canned, regular pack, drained solids Carotene, beta +6660% in Spinach, canned, regular pack, drained solids Vitamin A, RAE +6025% in Spinach, canned, regular pack, drained solids Sodium, Na +5267% in Spinach, canned, regular pack, drained solids

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