Spinach souffle vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spinach souffle is higher in more vitamins & minerals
Calories (kcal)
Spinach souffle 172
Alfalfa seeds 23
Protein (g)
Spinach souffle 7.89
Alfalfa seeds 3.99
Carbs (g)
Spinach souffle 5.90
Alfalfa seeds 2.10
Fat (g)
Spinach souffle 12.9
Alfalfa seeds 0.690
Fiber (g)
Spinach souffle 0.700
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Spinach souffle — 7.89g vs 3.99g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 172 kcal per 100g.
Which is more nutrient-dense?
Spinach souffle 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 souffle | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 172 kcal | 23 kcal | +648% |
| Macronutrients | |||
| Water | 70.7 g | 92.8 g | -24% |
| Protein | 7.89 g | 3.99 g | +98% |
| Total lipid (fat) | 12.9 g | 0.690 g | +1777% |
| Carbohydrate, by difference | 5.90 g | 2.10 g | +181% |
| Fiber, total dietary | 0.700 g | 1.90 g | -63% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.09 g | 0.069 g | +8728% |
| Fatty acids, total monounsaturated | 3.02 g | 0.056 g | +5295% |
| Fatty acids, total trans | 0.188 g | 0 g | |
| Cholesterol | 118 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 7.30 mg | 8.20 mg | -11% |
| Thiamin (Vitamin B1) | 0.082 mg | 0.076 mg | +8% |
| Riboflavin (Vitamin B2) | 0.263 mg | 0.126 mg | +109% |
| Niacin (Vitamin B3) | 0.479 mg | 0.481 mg | = |
| Pantothenic acid (Vitamin B5) | 0.438 mg | 0.563 mg | -22% |
| Vitamin B-6 — Pyridoxine | 0.098 mg | 0.034 mg | +188% |
| Biotin (Vitamin B7) | 73.0 ug | 36.0 ug | +103% |
| Folate, total (Vitamin B9) | 6.00 ug | 0 ug | |
| Choline, total | 61.0 mg | 14.4 mg | +324% |
| Vitamin B-12 — Cobalamin | 0.400 ug | 0 ug | |
| Vitamin A, RAE | 244 ug | 8.00 ug | +2950% |
| Carotene, beta | 1493 ug | 87.0 ug | +1616% |
| Carotene, alpha | 3.00 ug | 6.00 ug | -50% |
| Vitamin E (alpha-tocopherol) | 0.930 mg | 0.020 mg | +4550% |
| Vitamin D (D2 + D3) | 0.800 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.300 ug | — | |
| Minerals | |||
| Calcium, Ca | 165 mg | 32.0 mg | +416% |
| Iron, Fe | 1.19 mg | 0.960 mg | +24% |
| Magnesium, Mg | 30.0 mg | 27.0 mg | +11% |
| Phosphorus, P | 139 mg | 70.0 mg | +99% |
| Potassium, K | 231 mg | 79.0 mg | +192% |
| Sodium, Na | 566 mg | 6.00 mg | +9333% |
| Zinc, Zn | 0.850 mg | 0.920 mg | -8% |
| Copper, Cu | 0.059 mg | 0.157 mg | -62% |
| Manganese, Mn | 0.269 mg | 0.188 mg | +43% |
| Selenium, Se | 11.1 ug | 0.600 ug | +1750% |
| Other Nutrients | |||
| Energy | 719 kj | 96.0 kj | +649% |
| Ash | 2.52 g | 0.400 g | +530% |
| Total Sugars | 1.85 g | 0.200 g | +825% |
| Sucrose | 0.060 g | 0 g | |
| Glucose | 0.080 g | 0.080 g | = |
| Fructose | 0.050 g | 0.120 g | -58% |
| Lactose | 1.51 g | 0 g | |
| Maltose | 0.030 g | 0 g | |
| Galactose | 0.040 g | 0 g | |
| Fluoride, F | 4.70 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 67.0 ug | 36.0 ug | +86% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 77.0 ug | 36.0 ug | +114% |
| Betaine | 29.9 mg | 0.400 mg | +7375% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 120 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 2.00 ug | 6.00 ug | -67% |
| Vitamin A, IU | 2891 IU | 155 IU | +1765% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 3249 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) | 0.160 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) | 31.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.800 ug | — | |
| Vitamin K1 — Phylloquinone | 127 ug | 30.5 ug | +315% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.314 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.189 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.116 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.227 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.224 g | 0 g | |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.858 g | 0.002 g | +42800% |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 2.89 g | 0.059 g | +4798% |
| SFA 17:0 (Margaric acid) | 0.035 g | — | |
| SFA 18:0 (Stearic acid) | 1.23 g | 0.008 g | +15212% |
| SFA 20:0 (Arachidic acid) | 0.010 g | — | |
| SFA 22:0 (Behenic acid) | 0.002 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.001 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.001 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.215 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.79 g | 0.056 g | +4887% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.610 g | 0.409 g | +49% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.467 g | 0.234 g | +100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.111 g | 0.175 g | -37% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.025 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 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) | 0.007 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.171 g | — | |
| Fatty acids, total trans-polyenoic | 0.017 g | — | |
| Tryptophan (EAA) | 0.108 g | — | |
| Threonine (EAA) | 0.308 g | 0.134 g | +130% |
| Isoleucine (EAA, BCAA) | 0.450 g | 0.143 g | +215% |
| Leucine (EAA, BCAA) | 0.708 g | 0.267 g | +165% |
| Lysine (EAA) | 0.558 g | 0.214 g | +161% |
| Methionine (EAA) | 0.207 g | — | |
| Cystine (conditionally essential) | 0.095 g | — | |
| Phenylalanine (EAA) | 0.406 g | — | |
| Tyrosine (conditionally essential) | 0.350 g | — | |
| Valine (EAA, BCAA) | 0.505 g | 0.145 g | +248% |
| Arginine (conditionally essential) | 0.366 g | — | |
| Histidine (EAA) | 0.229 g | — | |
| Alanine | 0.323 g | — | |
| Aspartic acid | 0.627 g | — | |
| Glutamic acid | 1.56 g | — | |
| Glycine (conditionally essential) | 0.216 g | — | |
| Proline (conditionally essential) | 0.646 g | — | |
| Serine | 0.467 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.
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