Spinach vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is higher in more vitamins & minerals
Calories (kcal)
Spinach 34
Alfalfa seeds 23
Protein (g)
Spinach 4.01
Alfalfa seeds 3.99
Carbs (g)
Spinach 4.80
Alfalfa seeds 2.10
Fat (g)
Spinach 0.870
Alfalfa seeds 0.690
Fiber (g)
Spinach 3.70
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt — 4.01g vs 3.99g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 34 kcal per 100g.
Which is more nutrient-dense?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt 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 | 34 kcal | 23 kcal | +48% |
| Macronutrients | |||
| Water | 88.9 g | 92.8 g | -4% |
| Protein | 4.01 g | 3.99 g | +1% |
| Total lipid (fat) | 0.870 g | 0.690 g | +26% |
| Carbohydrate, by difference | 4.80 g | 2.10 g | +129% |
| Fiber, total dietary | 3.70 g | 1.90 g | +95% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.036 g | 0.069 g | -48% |
| Fatty acids, total monounsaturated | 0 g | 0.056 g | -100% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.20 mg | 8.20 mg | -73% |
| Thiamin (Vitamin B1) | 0.078 mg | 0.076 mg | +3% |
| Riboflavin (Vitamin B2) | 0.176 mg | 0.126 mg | +40% |
| Niacin (Vitamin B3) | 0.439 mg | 0.481 mg | -9% |
| Pantothenic acid (Vitamin B5) | 0.075 mg | 0.563 mg | -87% |
| Vitamin B-6 — Pyridoxine | 0.136 mg | 0.034 mg | +300% |
| Biotin (Vitamin B7) | 121 ug | 36.0 ug | +236% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 24.8 mg | 14.4 mg | +72% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 603 ug | 8.00 ug | +7438% |
| Carotene, beta | 7237 ug | 87.0 ug | +8218% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 3.54 mg | 0.020 mg | +17600% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 153 mg | 32.0 mg | +378% |
| Iron, Fe | 1.96 mg | 0.960 mg | +104% |
| Magnesium, Mg | 82.0 mg | 27.0 mg | +204% |
| Phosphorus, P | 50.0 mg | 70.0 mg | -29% |
| Potassium, K | 302 mg | 79.0 mg | +282% |
| Sodium, Na | 322 mg | 6.00 mg | +5267% |
| Zinc, Zn | 0.490 mg | 0.920 mg | -47% |
| Copper, Cu | 0.161 mg | 0.157 mg | +3% |
| Manganese, Mn | 0.717 mg | 0.188 mg | +281% |
| Selenium, Se | 5.50 ug | 0.600 ug | +817% |
| Other Nutrients | |||
| Energy | 143 kj | 96.0 kj | +49% |
| Ash | 1.39 g | 0.400 g | +247% |
| Total Sugars | 0.510 g | 0.200 g | +155% |
| Sucrose | 0.210 g | 0 g | |
| Glucose | 0.200 g | 0.080 g | +150% |
| Fructose | 0.090 g | 0.120 g | -25% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 121 ug | 36.0 ug | +236% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 121 ug | 36.0 ug | +236% |
| Betaine | 112 mg | 0.400 mg | +27900% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 6.00 ug | -100% |
| Vitamin A, IU | 12061 IU | 155 IU | +7681% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 15690 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.170 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 541 ug | 30.5 ug | +1673% |
| 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 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.002 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.036 g | 0.059 g | -39% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0 g | 0.008 g | -100% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0 g | 0.056 g | -100% |
| 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 | 0.086 g | 0.409 g | -79% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | 0.234 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.086 g | 0.175 g | -51% |
| 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) | 0.101 g | — | |
| Threonine (EAA) | 0.220 g | 0.134 g | +64% |
| Isoleucine (EAA, BCAA) | 0.128 g | 0.143 g | -10% |
| Leucine (EAA, BCAA) | 0.205 g | 0.267 g | -23% |
| Lysine (EAA) | 0.256 g | 0.214 g | +20% |
| Methionine (EAA) | 0.053 g | — | |
| Cystine (conditionally essential) | 0.029 g | — | |
| Phenylalanine (EAA) | 0.211 g | — | |
| Tyrosine (conditionally essential) | 0.219 g | — | |
| Valine (EAA, BCAA) | 0.181 g | 0.145 g | +25% |
| Arginine (conditionally essential) | 0.489 g | — | |
| Histidine (EAA) | 0.049 g | — | |
| Alanine | 0.222 g | — | |
| Aspartic acid | 0.436 g | — | |
| Glutamic acid | 0.516 g | — | |
| Glycine (conditionally essential) | 0.225 g | — | |
| Proline (conditionally essential) | 0.201 g | — | |
| Serine | 0.173 g | — | |
| Alcohol, ethyl | — | 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, frozen, chopped or leaf, cooked, boiled, drained, with salt nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +17600% in Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Carotene, beta +8218% in Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Vitamin A, RAE +7438% in Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Sodium, Na +5267% in Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
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