Spinach vs Alfalfa seeds
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Spinach, mature is higher in more vitamins & minerals
Calories (kcal)
Spinach —
Alfalfa seeds 23
Protein (g)
Spinach 2.91
Alfalfa seeds 3.99
Carbs (g)
Spinach 2.64
Alfalfa seeds 2.10
Fat (g)
Spinach 0.604
Alfalfa seeds 0.690
Fiber (g)
Spinach 1.59
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.91g per 100g.
Which is more nutrient-dense?
Spinach, mature 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 | — | 23 kcal | |
| Macronutrients | |||
| Water | 92.4 g | 92.8 g | = |
| Protein | 2.91 g | 3.99 g | -27% |
| Total lipid (fat) | 0.604 g | 0.690 g | -12% |
| Carbohydrate, by difference | 2.64 g | 2.10 g | +26% |
| Fiber, total dietary | 1.59 g | 1.90 g | -16% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.069 g | |
| Fatty acids, total monounsaturated | — | 0.056 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 30.3 mg | 8.20 mg | +269% |
| Thiamin (Vitamin B1) | 0.076 mg | 0.076 mg | +1% |
| Riboflavin (Vitamin B2) | 0.192 mg | 0.126 mg | +52% |
| Niacin (Vitamin B3) | 0.510 mg | 0.481 mg | +6% |
| Pantothenic acid (Vitamin B5) | — | 0.563 mg | |
| Vitamin B-6 — Pyridoxine | 0.214 mg | 0.034 mg | +530% |
| Biotin (Vitamin B7) | 113 ug | 36.0 ug | +215% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 14.4 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 306 ug | 8.00 ug | +3725% |
| Carotene, beta | 3669 ug | 87.0 ug | +4117% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | — | 0.020 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 66.6 mg | 32.0 mg | +108% |
| Iron, Fe | 1.05 mg | 0.960 mg | +10% |
| Magnesium, Mg | 93.0 mg | 27.0 mg | +244% |
| Phosphorus, P | 40.6 mg | 70.0 mg | -42% |
| Potassium, K | 460 mg | 79.0 mg | +482% |
| Sodium, Na | 107 mg | 6.00 mg | +1677% |
| Zinc, Zn | 0.423 mg | 0.920 mg | -54% |
| Copper, Cu | 0.079 mg | 0.157 mg | -50% |
| Manganese, Mn | 0.426 mg | 0.188 mg | +126% |
| Selenium, Se | 0 ug | 0.600 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 28 kcal | — | |
| Energy (Atwater Specific Factors) | 22 kcal | — | |
| Energy | — | 96.0 kj | |
| Nitrogen | 0.465 g | — | |
| Ash | 1.42 g | 0.400 g | +254% |
| Carbohydrate, by summation | 1.59 g | — | |
| Total Sugars | — | 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) | — | 36.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 36.0 ug | |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Carotene, gamma | 0 ug | — | |
| Beta-carotene (Provitamin A) | 10.0 ug | 6.00 ug | +67% |
| Cryptoxanthin, alpha | 0 ug | — | |
| Vitamin A, IU | — | 155 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 7918 ug | 0 ug | |
| cis-Lutein/Zeaxanthin | 0 ug | — | |
| Alpha-carotene (Provitamin A) | 7451 ug | — | |
| Zeaxanthin | 467 ug | — | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 30.5 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | — | 0.059 g | |
| SFA 18:0 (Stearic acid) | — | 0.008 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.056 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0.409 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.234 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.175 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Threonine (EAA) | — | 0.134 g | |
| Isoleucine (EAA, BCAA) | — | 0.143 g | |
| Leucine (EAA, BCAA) | — | 0.267 g | |
| Lysine (EAA) | — | 0.214 g | |
| Valine (EAA, BCAA) | — | 0.145 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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 Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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