Winged beans vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Winged beans, immature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Winged beans 49
Alfalfa seeds 23
Protein (g)
Winged beans 6.95
Alfalfa seeds 3.99
Carbs (g)
Winged beans 4.31
Alfalfa seeds 2.10
Fat (g)
Winged beans 0.870
Alfalfa seeds 0.690
Fiber (g)
Winged beans —
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Winged beans, immature seeds, raw — 6.95g vs 3.99g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 49 kcal per 100g.
Which is more nutrient-dense?
Winged beans, immature seeds, 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 | Winged beans | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 49 kcal | 23 kcal | +113% |
| Macronutrients | |||
| Water | 87.0 g | 92.8 g | -6% |
| Protein | 6.95 g | 3.99 g | +74% |
| Total lipid (fat) | 0.870 g | 0.690 g | +26% |
| Carbohydrate, by difference | 4.31 g | 2.10 g | +105% |
| Fiber, total dietary | — | 1.90 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.238 g | 0.069 g | +245% |
| Fatty acids, total monounsaturated | 0.250 g | 0.056 g | +346% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 18.3 mg | 8.20 mg | +123% |
| Thiamin (Vitamin B1) | 0.140 mg | 0.076 mg | +84% |
| Riboflavin (Vitamin B2) | 0.100 mg | 0.126 mg | -21% |
| Niacin (Vitamin B3) | 0.900 mg | 0.481 mg | +87% |
| Pantothenic acid (Vitamin B5) | 0.059 mg | 0.563 mg | -90% |
| Vitamin B-6 — Pyridoxine | 0.113 mg | 0.034 mg | +232% |
| Biotin (Vitamin B7) | 66.0 ug | 36.0 ug | +83% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 14.4 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 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 | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 84.0 mg | 32.0 mg | +163% |
| Iron, Fe | 1.50 mg | 0.960 mg | +56% |
| Magnesium, Mg | 34.0 mg | 27.0 mg | +26% |
| Phosphorus, P | 37.0 mg | 70.0 mg | -47% |
| Potassium, K | 223 mg | 79.0 mg | +182% |
| Sodium, Na | 4.00 mg | 6.00 mg | -33% |
| Zinc, Zn | 0.390 mg | 0.920 mg | -58% |
| Copper, Cu | 0.051 mg | 0.157 mg | -68% |
| Manganese, Mn | 0.218 mg | 0.188 mg | +16% |
| Selenium, Se | 1.50 ug | 0.600 ug | +150% |
| Other Nutrients | |||
| Energy | 205 kj | 96.0 kj | +114% |
| Ash | 0.830 g | 0.400 g | +107% |
| 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) | 66.0 ug | 36.0 ug | +83% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 66.0 ug | 36.0 ug | +83% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 6.00 ug | |
| Vitamin A, IU | 128 IU | 155 IU | -17% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 30.5 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) | 0.001 g | 0.002 g | -50% |
| SFA 16:0 (Palmitic acid) | 0.066 g | 0.059 g | +12% |
| SFA 18:0 (Stearic acid) | 0.038 g | 0.008 g | +375% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.248 g | 0.056 g | +343% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.186 g | 0.409 g | -55% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.164 g | 0.234 g | -30% |
| 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 | |
| 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 | 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 | |
| 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.
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