Sweet potatoes vs Alfalfa seeds
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Alfalfa seeds, sprouted, raw is higher in more vitamins & minerals
Calories (kcal)
Sweet potatoes —
Alfalfa seeds 23
Protein (g)
Sweet potatoes 1.58
Alfalfa seeds 3.99
Carbs (g)
Sweet potatoes 17.3
Alfalfa seeds 2.10
Fat (g)
Sweet potatoes 0.375
Alfalfa seeds 0.690
Fiber (g)
Sweet potatoes —
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 1.58g 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 potatoes | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 23 kcal | |
| Macronutrients | |||
| Water | 79.5 g | 92.8 g | -14% |
| Protein | 1.58 g | 3.99 g | -60% |
| Total lipid (fat) | 0.375 g | 0.690 g | -46% |
| Carbohydrate, by difference | 17.3 g | 2.10 g | +725% |
| Fiber, total dietary | — | 1.90 g | |
| Sugars, Total | 6.06 g | — | |
| 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 | 14.8 mg | 8.20 mg | +81% |
| Thiamin (Vitamin B1) | 0.045 mg | 0.076 mg | -41% |
| Riboflavin (Vitamin B2) | — | 0.126 mg | |
| Niacin (Vitamin B3) | 0.433 mg | 0.481 mg | -10% |
| Pantothenic acid (Vitamin B5) | — | 0.563 mg | |
| Vitamin B-6 — Pyridoxine | 0.124 mg | 0.034 mg | +265% |
| Biotin (Vitamin B7) | — | 36.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 14.4 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 8.00 ug | |
| Carotene, beta | — | 87.0 ug | |
| Carotene, alpha | — | 6.00 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.020 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 22.3 mg | 32.0 mg | -30% |
| Iron, Fe | 0.398 mg | 0.960 mg | -59% |
| Magnesium, Mg | 19.1 mg | 27.0 mg | -29% |
| Phosphorus, P | 36.7 mg | 70.0 mg | -48% |
| Potassium, K | 486 mg | 79.0 mg | +516% |
| Sodium, Na | 0 mg | 6.00 mg | -100% |
| Zinc, Zn | 0.337 mg | 0.920 mg | -63% |
| Copper, Cu | 0.187 mg | 0.157 mg | +19% |
| Manganese, Mn | 0.417 mg | 0.188 mg | +122% |
| Selenium, Se | 0 ug | 0.600 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 79 kcal | — | |
| Energy (Atwater Specific Factors) | 77 kcal | — | |
| Energy | — | 96.0 kj | |
| Nitrogen | 0.252 g | — | |
| Ash | 1.18 g | 0.400 g | +195% |
| Total dietary fiber (AOAC 2011.25) | 4.44 g | — | |
| High Molecular Weight Dietary Fiber (HMWDF) | 4.25 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.157 g | — | |
| Total Sugars | — | 0.200 g | |
| Sucrose | 3.06 g | 0 g | |
| Glucose | 0.976 g | 0.080 g | +1120% |
| Fructose | 0.928 g | 0.120 g | +673% |
| Lactose | 0 g | 0 g | = |
| Maltose | 1.10 g | 0 g | |
| Galactose | — | 0 g | |
| Molybdenum, Mo | 0 ug | — | |
| 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 | |
| Beta-carotene (Provitamin A) | — | 6.00 ug | |
| Vitamin A, IU | — | 155 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0.200 ug | 30.5 ug | -99% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 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.
Sweet potatoes, orange flesh, without skin, raw nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
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