Squash vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Alfalfa seeds, sprouted, raw is higher in more vitamins & minerals
Calories (kcal)
Squash 17
Alfalfa seeds 23
Protein (g)
Squash 1.21
Alfalfa seeds 3.99
Carbs (g)
Squash 3.11
Alfalfa seeds 2.10
Fat (g)
Squash 0.320
Alfalfa seeds 0.690
Fiber (g)
Squash 1.00
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 1.21g per 100g.
Which has fewer calories?
Squash, summer, zucchini, includes skin, raw — 17 vs 23 kcal per 100g.
Which is more nutrient-dense?
Alfalfa seeds, sprouted, raw 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 | Squash | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 17 kcal | 23 kcal | -26% |
| Macronutrients | |||
| Water | 94.8 g | 92.8 g | +2% |
| Protein | 1.21 g | 3.99 g | -70% |
| Total lipid (fat) | 0.320 g | 0.690 g | -54% |
| Carbohydrate, by difference | 3.11 g | 2.10 g | +48% |
| Fiber, total dietary | 1.00 g | 1.90 g | -47% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.084 g | 0.069 g | +22% |
| Fatty acids, total monounsaturated | 0.011 g | 0.056 g | -80% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 17.9 mg | 8.20 mg | +118% |
| Thiamin (Vitamin B1) | 0.045 mg | 0.076 mg | -41% |
| Riboflavin (Vitamin B2) | 0.094 mg | 0.126 mg | -25% |
| Niacin (Vitamin B3) | 0.451 mg | 0.481 mg | -6% |
| Pantothenic acid (Vitamin B5) | 0.204 mg | 0.563 mg | -64% |
| Vitamin B-6 — Pyridoxine | 0.163 mg | 0.034 mg | +379% |
| Biotin (Vitamin B7) | 24.0 ug | 36.0 ug | -33% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 9.50 mg | 14.4 mg | -34% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 10.0 ug | 8.00 ug | +25% |
| Carotene, beta | 120 ug | 87.0 ug | +38% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.120 mg | 0.020 mg | +500% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 16.0 mg | 32.0 mg | -50% |
| Iron, Fe | 0.370 mg | 0.960 mg | -61% |
| Magnesium, Mg | 18.0 mg | 27.0 mg | -33% |
| Phosphorus, P | 38.0 mg | 70.0 mg | -46% |
| Potassium, K | 261 mg | 79.0 mg | +230% |
| Sodium, Na | 8.00 mg | 6.00 mg | +33% |
| Zinc, Zn | 0.320 mg | 0.920 mg | -65% |
| Copper, Cu | 0.053 mg | 0.157 mg | -66% |
| Manganese, Mn | 0.177 mg | 0.188 mg | -6% |
| Selenium, Se | 0.200 ug | 0.600 ug | -67% |
| Other Nutrients | |||
| Energy | 70.0 kj | 96.0 kj | -27% |
| Ash | 0.580 g | 0.400 g | +45% |
| Total Sugars | 2.50 g | 0.200 g | +1150% |
| Sucrose | 0.050 g | 0 g | |
| Glucose | 1.07 g | 0.080 g | +1238% |
| Fructose | 1.38 g | 0.120 g | +1050% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 24.0 ug | 36.0 ug | -33% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 24.0 ug | 36.0 ug | -33% |
| Betaine | — | 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 | -100% |
| Vitamin A, IU | 200 IU | 155 IU | +29% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 2125 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 4.30 ug | 30.5 ug | -86% |
| 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) | 0.016 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.003 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.002 g | -50% |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.048 g | 0.059 g | -19% |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.008 g | -25% |
| SFA 20:0 (Arachidic acid) | 0.001 g | — | |
| SFA 22:0 (Behenic acid) | 0.003 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.003 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.002 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.002 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.007 g | 0.056 g | -87% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.007 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 | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.091 g | 0.409 g | -78% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.030 g | 0.234 g | -87% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.030 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.061 g | 0.175 g | -65% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.061 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 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 22:4 (Omega-6, Adrenic acid) | 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 | = |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Tryptophan (EAA) | 0.010 g | — | |
| Threonine (EAA) | 0.029 g | 0.134 g | -78% |
| Isoleucine (EAA, BCAA) | 0.044 g | 0.143 g | -69% |
| Leucine (EAA, BCAA) | 0.071 g | 0.267 g | -73% |
| Lysine (EAA) | 0.067 g | 0.214 g | -69% |
| Methionine (EAA) | 0.018 g | — | |
| Cystine (conditionally essential) | 0.012 g | — | |
| Phenylalanine (EAA) | 0.043 g | — | |
| Tyrosine (conditionally essential) | 0.032 g | — | |
| Valine (EAA, BCAA) | 0.054 g | 0.145 g | -63% |
| Arginine (conditionally essential) | 0.051 g | — | |
| Histidine (EAA) | 0.026 g | — | |
| Alanine | 0.063 g | — | |
| Aspartic acid | 0.147 g | — | |
| Glutamic acid | 0.129 g | — | |
| Glycine (conditionally essential) | 0.046 g | — | |
| Proline (conditionally essential) | 0.037 g | — | |
| Serine | 0.049 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | 0.019 mg | -100% |
| Genistein | 0 mg | 0.016 mg | -100% |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Kaempferol | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | 0.660 mg | 1.70 mg | -61% |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 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 mg | 0.035 mg | -100% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Squash, summer, zucchini, includes skin, raw nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +500% in Squash, summer, zucchini, includes skin, raw Vitamin B-6 — Pyridoxine +379% in Squash, summer, zucchini, includes skin, raw Potassium, K +230% in Squash, summer, zucchini, includes skin, raw Vitamin C, total ascorbic acid +118% in Squash, summer, zucchini, includes skin, raw
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