Watercress 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)
Watercress 11
Alfalfa seeds 23
Protein (g)
Watercress 2.30
Alfalfa seeds 3.99
Carbs (g)
Watercress 1.29
Alfalfa seeds 2.10
Fat (g)
Watercress 0.100
Alfalfa seeds 0.690
Fiber (g)
Watercress 0.500
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.30g per 100g.
Which has fewer calories?
Watercress, raw — 11 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 | Watercress | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 11 kcal | 23 kcal | -52% |
| Macronutrients | |||
| Water | 95.1 g | 92.8 g | +2% |
| Protein | 2.30 g | 3.99 g | -42% |
| Total lipid (fat) | 0.100 g | 0.690 g | -86% |
| Carbohydrate, by difference | 1.29 g | 2.10 g | -39% |
| Fiber, total dietary | 0.500 g | 1.90 g | -74% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.027 g | 0.069 g | -61% |
| Fatty acids, total monounsaturated | 0.008 g | 0.056 g | -86% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 43.0 mg | 8.20 mg | +424% |
| Thiamin (Vitamin B1) | 0.090 mg | 0.076 mg | +18% |
| Riboflavin (Vitamin B2) | 0.120 mg | 0.126 mg | -5% |
| Niacin (Vitamin B3) | 0.200 mg | 0.481 mg | -58% |
| Pantothenic acid (Vitamin B5) | 0.310 mg | 0.563 mg | -45% |
| Vitamin B-6 — Pyridoxine | 0.129 mg | 0.034 mg | +279% |
| Biotin (Vitamin B7) | 9.00 ug | 36.0 ug | -75% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 9.00 mg | 14.4 mg | -37% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 160 ug | 8.00 ug | +1900% |
| Carotene, beta | 1914 ug | 87.0 ug | +2100% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 1.00 mg | 0.020 mg | +4900% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 120 mg | 32.0 mg | +275% |
| Iron, Fe | 0.200 mg | 0.960 mg | -79% |
| Magnesium, Mg | 21.0 mg | 27.0 mg | -22% |
| Phosphorus, P | 60.0 mg | 70.0 mg | -14% |
| Potassium, K | 330 mg | 79.0 mg | +318% |
| Sodium, Na | 41.0 mg | 6.00 mg | +583% |
| Zinc, Zn | 0.110 mg | 0.920 mg | -88% |
| Copper, Cu | 0.077 mg | 0.157 mg | -51% |
| Manganese, Mn | 0.244 mg | 0.188 mg | +30% |
| Selenium, Se | 0.900 ug | 0.600 ug | +50% |
| Other Nutrients | |||
| Energy | 46.0 kj | 96.0 kj | -52% |
| Ash | 1.20 g | 0.400 g | +200% |
| Total Sugars | 0.200 g | 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) | 9.00 ug | 36.0 ug | -75% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 36.0 ug | -75% |
| 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 | 3191 IU | 155 IU | +1959% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 5767 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 250 ug | 30.5 ug | +720% |
| 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 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.002 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.024 g | 0.059 g | -59% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.008 g | -63% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.006 g | 0.056 g | -89% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.035 g | 0.409 g | -91% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.012 g | 0.234 g | -95% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.023 g | 0.175 g | -87% |
| 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 | = |
| Tryptophan (EAA) | 0.030 g | — | |
| Threonine (EAA) | 0.133 g | 0.134 g | -1% |
| Isoleucine (EAA, BCAA) | 0.093 g | 0.143 g | -35% |
| Leucine (EAA, BCAA) | 0.166 g | 0.267 g | -38% |
| Lysine (EAA) | 0.134 g | 0.214 g | -37% |
| Methionine (EAA) | 0.020 g | — | |
| Cystine (conditionally essential) | 0.007 g | — | |
| Phenylalanine (EAA) | 0.114 g | — | |
| Tyrosine (conditionally essential) | 0.063 g | — | |
| Valine (EAA, BCAA) | 0.137 g | 0.145 g | -6% |
| Arginine (conditionally essential) | 0.150 g | — | |
| Histidine (EAA) | 0.040 g | — | |
| Alanine | 0.137 g | — | |
| Aspartic acid | 0.187 g | — | |
| Glutamic acid | 0.190 g | — | |
| Glycine (conditionally essential) | 0.112 g | — | |
| Proline (conditionally essential) | 0.096 g | — | |
| Serine | 0.060 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% |
| Apigenin | 0.010 mg | 0 mg | |
| Luteolin | 0.020 mg | 0 mg | |
| Kaempferol | 23.0 mg | 0 mg | |
| Myricetin | 0.200 mg | 0 mg | |
| Quercetin | 30.0 mg | 1.70 mg | +1664% |
| 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.
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