Sweet potato 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)
Sweet potato 164
Alfalfa seeds 23
Protein (g)
Sweet potato 0.890
Alfalfa seeds 3.99
Carbs (g)
Sweet potato 32.1
Alfalfa seeds 2.10
Fat (g)
Sweet potato 3.54
Alfalfa seeds 0.690
Fiber (g)
Sweet potato 2.10
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 0.890g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 164 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 | Sweet potato | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 164 kcal | 23 kcal | +613% |
| Macronutrients | |||
| Water | 62.8 g | 92.8 g | -32% |
| Protein | 0.890 g | 3.99 g | -78% |
| Total lipid (fat) | 3.54 g | 0.690 g | +413% |
| Carbohydrate, by difference | 32.1 g | 2.10 g | +1430% |
| Fiber, total dietary | 2.10 g | 1.90 g | +11% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.17 g | 0.069 g | +3046% |
| Fatty acids, total monounsaturated | 0.881 g | 0.056 g | +1473% |
| Fatty acids, total trans | 0.136 g | 0 g | |
| Cholesterol | 9.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.00 mg | 8.20 mg | +10% |
| Thiamin (Vitamin B1) | 0.021 mg | 0.076 mg | -72% |
| Riboflavin (Vitamin B2) | 0.041 mg | 0.126 mg | -67% |
| Niacin (Vitamin B3) | 0.406 mg | 0.481 mg | -16% |
| Pantothenic acid (Vitamin B5) | 0.305 mg | 0.563 mg | -46% |
| Vitamin B-6 — Pyridoxine | 0.050 mg | 0.034 mg | +47% |
| Biotin (Vitamin B7) | 6.00 ug | 36.0 ug | -83% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 11.6 mg | 14.4 mg | -19% |
| Vitamin B-12 — Cobalamin | 0.010 ug | 0 ug | |
| Vitamin A, RAE | 349 ug | 8.00 ug | +4263% |
| Carotene, beta | 3858 ug | 87.0 ug | +4334% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.900 mg | 0.020 mg | +4400% |
| Vitamin D (D2 + D3) | 0.100 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 26.0 mg | 32.0 mg | -19% |
| Iron, Fe | 0.790 mg | 0.960 mg | -18% |
| Magnesium, Mg | 13.0 mg | 27.0 mg | -52% |
| Phosphorus, P | 25.0 mg | 70.0 mg | -64% |
| Potassium, K | 178 mg | 79.0 mg | +125% |
| Sodium, Na | 119 mg | 6.00 mg | +1883% |
| Zinc, Zn | 0.170 mg | 0.920 mg | -82% |
| Copper, Cu | 0.113 mg | 0.157 mg | -28% |
| Manganese, Mn | 0.442 mg | 0.188 mg | +135% |
| Selenium, Se | 0.800 ug | 0.600 ug | +33% |
| Other Nutrients | |||
| Energy | 686 kj | 96.0 kj | +615% |
| Ash | 0.690 g | 0.400 g | +72% |
| Total Sugars | 27.3 g | 0.200 g | +13525% |
| Sucrose | 26.6 g | 0 g | |
| Glucose | 0.380 g | 0.080 g | +375% |
| Fructose | 0.310 g | 0.120 g | +158% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Fluoride, F | 8.00 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 36.0 ug | -83% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | 36.0 ug | -83% |
| Betaine | 0 mg | 0.400 mg | -100% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 28.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 6.00 ug | -100% |
| Vitamin A, IU | 6524 IU | 155 IU | +4109% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 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) | 2.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 2.10 ug | 30.5 ug | -93% |
| SFA 4:0 (Butyric acid) | 0.134 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.083 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.049 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.105 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.108 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.309 g | 0.002 g | +15350% |
| SFA 16:0 (Palmitic acid) | 0.934 g | 0.059 g | +1483% |
| SFA 17:0 (Margaric acid) | 0.023 g | — | |
| SFA 18:0 (Stearic acid) | 0.419 g | 0.008 g | +5137% |
| SFA 20:0 (Arachidic acid) | 0.006 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.040 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.837 g | 0.056 g | +1395% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.004 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.198 g | 0.409 g | -52% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.174 g | 0.234 g | -26% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.024 g | 0.175 g | -86% |
| 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 | = |
| Phytosterols | 0 mg | — | |
| Stigmasterol | 0 mg | — | |
| Campesterol | 0 mg | — | |
| Beta-sitosterol | 0 mg | — | |
| Tryptophan (EAA) | 0.017 g | — | |
| Threonine (EAA) | 0.046 g | 0.134 g | -66% |
| Isoleucine (EAA, BCAA) | 0.031 g | 0.143 g | -78% |
| Leucine (EAA, BCAA) | 0.052 g | 0.267 g | -81% |
| Lysine (EAA) | 0.038 g | 0.214 g | -82% |
| Methionine (EAA) | 0.016 g | — | |
| Cystine (conditionally essential) | 0.012 g | — | |
| Phenylalanine (EAA) | 0.049 g | — | |
| Tyrosine (conditionally essential) | 0.020 g | — | |
| Valine (EAA, BCAA) | 0.048 g | 0.145 g | -67% |
| Arginine (conditionally essential) | 0.031 g | — | |
| Histidine (EAA) | 0.017 g | — | |
| Alanine | 0.042 g | — | |
| Aspartic acid | 0.206 g | — | |
| Glutamic acid | 0.090 g | — | |
| Glycine (conditionally essential) | 0.034 g | — | |
| Proline (conditionally essential) | 0.031 g | — | |
| Serine | 0.049 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 | |
| Fluoride | |||
| Mean mcg/100g ** | 8.00 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.
Sweet potato, cooked, candied, home-prepared nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
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