Spinach vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spinach, canned, regular pack, solids and liquids is higher in more vitamins & minerals
Calories (kcal)
Spinach 19
Alfalfa seeds 23
Protein (g)
Spinach 2.11
Alfalfa seeds 3.99
Carbs (g)
Spinach 2.92
Alfalfa seeds 2.10
Fat (g)
Spinach 0.370
Alfalfa seeds 0.690
Fiber (g)
Spinach 1.60
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.11g per 100g.
Which has fewer calories?
Spinach, canned, regular pack, solids and liquids — 19 vs 23 kcal per 100g.
Which is more nutrient-dense?
Spinach, canned, regular pack, solids and liquids 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 19 kcal | 23 kcal | -17% |
| Macronutrients | |||
| Water | 93.2 g | 92.8 g | = |
| Protein | 2.11 g | 3.99 g | -47% |
| Total lipid (fat) | 0.370 g | 0.690 g | -46% |
| Carbohydrate, by difference | 2.92 g | 2.10 g | +39% |
| Fiber, total dietary | 1.60 g | 1.90 g | -16% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.060 g | 0.069 g | -13% |
| Fatty acids, total monounsaturated | 0.010 g | 0.056 g | -82% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 13.5 mg | 8.20 mg | +65% |
| Thiamin (Vitamin B1) | 0.018 mg | 0.076 mg | -76% |
| Riboflavin (Vitamin B2) | 0.106 mg | 0.126 mg | -16% |
| Niacin (Vitamin B3) | 0.271 mg | 0.481 mg | -44% |
| Pantothenic acid (Vitamin B5) | 0.038 mg | 0.563 mg | -93% |
| Vitamin B-6 — Pyridoxine | 0.080 mg | 0.034 mg | +135% |
| Biotin (Vitamin B7) | 58.0 ug | 36.0 ug | +61% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.2 mg | 14.4 mg | +6% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 404 ug | 8.00 ug | +4950% |
| Carotene, beta | 4850 ug | 87.0 ug | +5475% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 1.60 mg | 0.020 mg | +7900% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 83.0 mg | 32.0 mg | +159% |
| Iron, Fe | 1.58 mg | 0.960 mg | +65% |
| Magnesium, Mg | 56.0 mg | 27.0 mg | +107% |
| Phosphorus, P | 32.0 mg | 70.0 mg | -54% |
| Potassium, K | 230 mg | 79.0 mg | +191% |
| Sodium, Na | 319 mg | 6.00 mg | +5217% |
| Zinc, Zn | 0.420 mg | 0.920 mg | -54% |
| Copper, Cu | 0.116 mg | 0.157 mg | -26% |
| Manganese, Mn | 0.493 mg | 0.188 mg | +162% |
| Selenium, Se | 1.20 ug | 0.600 ug | +100% |
| Other Nutrients | |||
| Energy | 79.0 kj | 96.0 kj | -18% |
| Ash | 1.38 g | 0.400 g | +245% |
| Total Sugars | 0.330 g | 0.200 g | +65% |
| 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) | 58.0 ug | 36.0 ug | +61% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 58.0 ug | 36.0 ug | +61% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 6.00 ug | -100% |
| Vitamin A, IU | 8084 IU | 155 IU | +5115% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 8722 ug | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 381 ug | 30.5 ug | +1149% |
| 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) | 0.008 g | 0.002 g | +300% |
| SFA 16:0 (Palmitic acid) | 0.044 g | 0.059 g | -25% |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.008 g | -50% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.005 g | 0.056 g | -91% |
| 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 | 0.155 g | 0.409 g | -62% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.023 g | 0.234 g | -90% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.122 g | 0.175 g | -30% |
| 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) | 0.028 g | — | |
| Threonine (EAA) | 0.090 g | 0.134 g | -33% |
| Isoleucine (EAA, BCAA) | 0.108 g | 0.143 g | -24% |
| Leucine (EAA, BCAA) | 0.164 g | 0.267 g | -39% |
| Lysine (EAA) | 0.129 g | 0.214 g | -40% |
| Methionine (EAA) | 0.039 g | — | |
| Cystine (conditionally essential) | 0.025 g | — | |
| Phenylalanine (EAA) | 0.095 g | — | |
| Tyrosine (conditionally essential) | 0.080 g | — | |
| Valine (EAA, BCAA) | 0.119 g | 0.145 g | -18% |
| Arginine (conditionally essential) | 0.119 g | — | |
| Histidine (EAA) | 0.047 g | — | |
| Alanine | 0.104 g | — | |
| Aspartic acid | 0.177 g | — | |
| Glutamic acid | 0.253 g | — | |
| Glycine (conditionally essential) | 0.099 g | — | |
| Proline (conditionally essential) | 0.082 g | — | |
| Serine | 0.076 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, solids and liquids nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +7900% in Spinach, canned, regular pack, solids and liquids Carotene, beta +5475% in Spinach, canned, regular pack, solids and liquids Sodium, Na +5217% in Spinach, canned, regular pack, solids and liquids Vitamin A, RAE +4950% in Spinach, canned, regular pack, solids and liquids
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