Which has more protein, Yam, raw or Alfalfa seeds, sprouted, raw?

Alfalfa seeds, sprouted, raw has more protein at 3.99g per 100g, compared to 1.53g for Yam, raw.

Which has more calories, Yam, raw or Alfalfa seeds, sprouted, raw?

Yam, raw has more calories at 118 kcal per 100g, compared to 23 kcal for Alfalfa seeds, sprouted, raw.

Yam vs Alfalfa seeds

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Calories (kcal)

Yam 118

Alfalfa seeds 23

Protein (g)

Yam 1.53

Alfalfa seeds 3.99

Carbs (g)

Yam 27.9

Alfalfa seeds 2.10

Fat (g)

Yam 0.170

Alfalfa seeds 0.690

Fiber (g)

Yam 4.10

Alfalfa seeds 1.90

Quick answers

Which has more protein?

Alfalfa seeds, sprouted, raw — 3.99g vs 1.53g per 100g.

Which has fewer calories?

Alfalfa seeds, sprouted, raw — 23 vs 118 kcal per 100g.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Yam	Alfalfa seeds	Diff
Energy
Energy	118 kcal	23 kcal	+413%
Macronutrients
Water	69.6 g	92.8 g	-25%
Protein	1.53 g	3.99 g	-62%
Total lipid (fat)	0.170 g	0.690 g	-75%
Carbohydrate, by difference	27.9 g	2.10 g	+1228%
Fiber, total dietary	4.10 g	1.90 g	+116%
Fats & Fatty Acids
Fatty acids, total saturated	0.037 g	0.069 g	-46%
Fatty acids, total monounsaturated	0.006 g	0.056 g	-89%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	17.1 mg	8.20 mg	+109%
Thiamin (Vitamin B1)	0.112 mg	0.076 mg	+47%
Riboflavin (Vitamin B2)	0.032 mg	0.126 mg	-75%
Niacin (Vitamin B3)	0.552 mg	0.481 mg	+15%
Pantothenic acid (Vitamin B5)	0.314 mg	0.563 mg	-44%
Vitamin B-6 — Pyridoxine	0.293 mg	0.034 mg	+762%
Biotin (Vitamin B7)	23.0 ug	36.0 ug	-36%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	16.5 mg	14.4 mg	+15%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	7.00 ug	8.00 ug	-12%
Carotene, beta	83.0 ug	87.0 ug	-5%
Carotene, alpha	0 ug	6.00 ug	-100%
Vitamin E (alpha-tocopherol)	0.350 mg	0.020 mg	+1650%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	17.0 mg	32.0 mg	-47%
Iron, Fe	0.540 mg	0.960 mg	-44%
Magnesium, Mg	21.0 mg	27.0 mg	-22%
Phosphorus, P	55.0 mg	70.0 mg	-21%
Potassium, K	816 mg	79.0 mg	+933%
Sodium, Na	9.00 mg	6.00 mg	+50%
Zinc, Zn	0.240 mg	0.920 mg	-74%
Copper, Cu	0.178 mg	0.157 mg	+13%
Manganese, Mn	0.397 mg	0.188 mg	+111%
Selenium, Se	0.700 ug	0.600 ug	+17%
Other Nutrients
Energy	494 kj	96.0 kj	+415%
Ash	0.820 g	0.400 g	+105%
Total Sugars	0.500 g	0.200 g	+150%
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)	23.0 ug	36.0 ug	-36%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	23.0 ug	36.0 ug	-36%
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	138 IU	155 IU	-11%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	0 ug	0 ug	=
Vitamin E, added	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	2.30 ug	30.5 ug	-92%
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)	0.034 g	0.059 g	-42%
SFA 18:0 (Stearic acid)	0.004 g	0.008 g	-50%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0 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	0.076 g	0.409 g	-81%
PUFA 18:2 (Omega-6, Linoleic acid)	0.064 g	0.234 g	-73%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.012 g	0.175 g	-93%
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	10.0 mg	—
Tryptophan (EAA)	0.012 g	—
Threonine (EAA)	0.054 g	0.134 g	-60%
Isoleucine (EAA, BCAA)	0.052 g	0.143 g	-64%
Leucine (EAA, BCAA)	0.096 g	0.267 g	-64%
Lysine (EAA)	0.059 g	0.214 g	-72%
Methionine (EAA)	0.021 g	—
Cystine (conditionally essential)	0.019 g	—
Phenylalanine (EAA)	0.071 g	—
Tyrosine (conditionally essential)	0.040 g	—
Valine (EAA, BCAA)	0.062 g	0.145 g	-57%
Arginine (conditionally essential)	0.127 g	—
Histidine (EAA)	0.034 g	—
Alanine	0.063 g	—
Aspartic acid	0.155 g	—
Glutamic acid	0.181 g	—
Glycine (conditionally essential)	0.053 g	—
Proline (conditionally essential)	0.054 g	—
Serine	0.081 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.

Yam, raw nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin E (alpha-tocopherol) +1650% in Yam, raw Potassium, K +933% in Yam, raw Vitamin B-6 — Pyridoxine +762% in Yam, raw Fiber, total dietary +116% in Yam, raw

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