Yeast extract spread vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Yeast extract spread is higher in more vitamins & minerals
Calories (kcal)
Yeast extract 185
Alfalfa seeds 23
Protein (g)
Yeast extract 23.9
Alfalfa seeds 3.99
Carbs (g)
Yeast extract 20.4
Alfalfa seeds 2.10
Fat (g)
Yeast extract 0.900
Alfalfa seeds 0.690
Fiber (g)
Yeast extract 6.50
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Yeast extract spread — 23.9g vs 3.99g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 185 kcal per 100g.
Which is more nutrient-dense?
Yeast extract spread 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 | Yeast extract spread | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 185 kcal | 23 kcal | +704% |
| Macronutrients | |||
| Water | 40.9 g | 92.8 g | -56% |
| Protein | 23.9 g | 3.99 g | +498% |
| Total lipid (fat) | 0.900 g | 0.690 g | +30% |
| Carbohydrate, by difference | 20.4 g | 2.10 g | +872% |
| Fiber, total dietary | 6.50 g | 1.90 g | +242% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0 g | 0.069 g | -100% |
| Fatty acids, total monounsaturated | 0 g | 0.056 g | -100% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 8.20 mg | -100% |
| Thiamin (Vitamin B1) | 23.4 mg | 0.076 mg | +30657% |
| Riboflavin (Vitamin B2) | 17.5 mg | 0.126 mg | +13789% |
| Niacin (Vitamin B3) | 128 mg | 0.481 mg | +26407% |
| Pantothenic acid (Vitamin B5) | 4.60 mg | 0.563 mg | +717% |
| Vitamin B-6 — Pyridoxine | 0 mg | 0.034 mg | -100% |
| Biotin (Vitamin B7) | 3786 ug | 36.0 ug | +10417% |
| Folate, total (Vitamin B9) | 2993 ug | 0 ug | |
| Choline, total | 65.1 mg | 14.4 mg | +352% |
| Vitamin B-12 — Cobalamin | 0.500 ug | 0 ug | |
| Vitamin A, RAE | 0 ug | 8.00 ug | -100% |
| Carotene, beta | 0 ug | 87.0 ug | -100% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0 mg | 0.020 mg | -100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 67.0 mg | 32.0 mg | +109% |
| Iron, Fe | 4.04 mg | 0.960 mg | +321% |
| Magnesium, Mg | 180 mg | 27.0 mg | +567% |
| Phosphorus, P | 104 mg | 70.0 mg | +49% |
| Potassium, K | 2100 mg | 79.0 mg | +2558% |
| Sodium, Na | 3380 mg | 6.00 mg | +56233% |
| Zinc, Zn | 4.19 mg | 0.920 mg | +355% |
| Copper, Cu | 0.245 mg | 0.157 mg | +56% |
| Manganese, Mn | 0.261 mg | 0.188 mg | +39% |
| Selenium, Se | 27.6 ug | 0.600 ug | +4500% |
| Other Nutrients | |||
| Energy | 775 kj | 96.0 kj | +707% |
| Ash | 13.9 g | 0.400 g | +3375% |
| Total Sugars | 1.60 g | 0.200 g | +700% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0 g | 0.080 g | -100% |
| Fructose | 0 g | 0.120 g | -100% |
| Lactose | 0 g | 0 g | = |
| Maltose | 1.60 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 793 ug | 36.0 ug | +2103% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5881 ug | 36.0 ug | +16236% |
| 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 | 0 IU | 155 IU | -100% |
| 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 | 0 ug | 30.5 ug | -100% |
| 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 g | 0.059 g | -100% |
| SFA 18:0 (Stearic acid) | 0 g | 0.008 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0 g | 0.056 g | -100% |
| 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 g | 0.409 g | -100% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | 0.234 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.175 g | -100% |
| 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 | = |
| 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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