Tomatoes 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)
Tomatoes 27
Alfalfa seeds 23
Protein (g)
Tomatoes 0.830
Alfalfa seeds 3.99
Carbs (g)
Tomatoes 5.51
Alfalfa seeds 2.10
Fat (g)
Tomatoes 0.630
Alfalfa seeds 0.690
Fiber (g)
Tomatoes 2.10
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 0.830g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 27 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 | Tomatoes | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 27 kcal | 23 kcal | +17% |
| Macronutrients | |||
| Water | 92.5 g | 92.8 g | = |
| Protein | 0.830 g | 3.99 g | -79% |
| Total lipid (fat) | 0.630 g | 0.690 g | -9% |
| Carbohydrate, by difference | 5.51 g | 2.10 g | +162% |
| Fiber, total dietary | 2.10 g | 1.90 g | +11% |
| 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 | 27.2 mg | 8.20 mg | +232% |
| Thiamin (Vitamin B1) | 0.075 mg | 0.076 mg | -1% |
| Riboflavin (Vitamin B2) | 0.065 mg | 0.126 mg | -48% |
| Niacin (Vitamin B3) | 0.805 mg | 0.481 mg | +67% |
| Pantothenic acid (Vitamin B5) | — | 0.563 mg | |
| Vitamin B-6 — Pyridoxine | 0.060 mg | 0.034 mg | +76% |
| Biotin (Vitamin B7) | 10.0 ug | 36.0 ug | -72% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | 9.80 mg | 14.4 mg | -32% |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 8.00 ug | |
| Carotene, beta | — | 87.0 ug | |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.980 mg | 0.020 mg | +4800% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 32.0 mg | -66% |
| Iron, Fe | 0.330 mg | 0.960 mg | -66% |
| Magnesium, Mg | 11.9 mg | 27.0 mg | -56% |
| Phosphorus, P | 28.0 mg | 70.0 mg | -60% |
| Potassium, K | 260 mg | 79.0 mg | +229% |
| Sodium, Na | 6.00 mg | 6.00 mg | = |
| Zinc, Zn | 0.200 mg | 0.920 mg | -78% |
| Copper, Cu | 0.058 mg | 0.157 mg | -63% |
| Manganese, Mn | 0.121 mg | 0.188 mg | -36% |
| Selenium, Se | — | 0.600 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 31 kcal | — | |
| Energy (Atwater Specific Factors) | 27 kcal | — | |
| Energy | 113 kj | 96.0 kj | +18% |
| Nitrogen | 0.130 g | — | |
| Ash | 0.560 g | 0.400 g | +40% |
| 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 | |
| Choline, free | 8.00 mg | — | |
| Choline, from phosphocholine | 0.600 mg | — | |
| Choline, from phosphotidyl choline | 1.20 mg | — | |
| Choline, from glycerophosphocholine | 0 mg | — | |
| Choline, from sphingomyelin | 0 mg | — | |
| Betaine | 0 mg | 0.400 mg | -100% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| cis-beta-Carotene | 49.0 ug | — | |
| trans-beta-Carotene | 393 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | 6.00 ug | -100% |
| Cryptoxanthin, alpha | 0 ug | — | |
| Vitamin A, IU | — | 155 IU | |
| Beta-cryptoxanthin (Provitamin A) | 4100 ug | 0 ug | |
| cis-Lycopene | 554 ug | — | |
| Lycopene | — | 0 ug | |
| cis-Lutein/Zeaxanthin | 12.0 ug | — | |
| Alpha-carotene (Provitamin A) | 95.0 ug | — | |
| Zeaxanthin | 9.00 ug | — | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.700 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.120 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) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 4.20 ug | 30.5 ug | -86% |
| 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.
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