Asparagus, cooked, boiled, drained vs Alfalfa seeds, sprouted, raw
Comparación nutricional por 100g · USDA SR Legacy y USDA SR Legacy
Asparagus, cooked, boiled, drained es más alto en más vitaminas y minerales
Calorías (kcal)
Asparagus 22
Alfalfa seeds 23
Proteínas (g)
Asparagus 2.40
Alfalfa seeds 3.99
Carbohidratos (g)
Asparagus 4.11
Alfalfa seeds 2.10
Grasas (g)
Asparagus 0.220
Alfalfa seeds 0.690
Fibra (g)
Asparagus 2.00
Alfalfa seeds 1.90
Respuestas rápidas
¿Cuál tiene más proteínas?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.40g por 100g.
¿Cuál tiene menos calorías?
Asparagus, cooked, boiled, drained — 22 vs 23 kcal por 100g.
¿Cuál es más denso en nutrientes?
Asparagus, cooked, boiled, drained puntúa más alto en más vitaminas y minerales por 100g, aunque ambos pueden ser parte de una dieta saludable.
Comparación Nutricional Completa
Todos los valores por 100g de porción comestible. Verde = Alimento A más alto · Azul = Alimento B más alto
| Nutriente | Asparagus | Alfalfa seeds | Dif. |
|---|---|---|---|
| Energy | |||
| Energía | 22 kcal | 23 kcal | -4% |
| Macronutrients | |||
| Agua | 92.6 g | 92.8 g | = |
| Proteína | 2.40 g | 3.99 g | -40% |
| Lípidos totales (grasa) | 0.220 g | 0.690 g | -68% |
| Carbohidratos, por diferencia | 4.11 g | 2.10 g | +96% |
| Fibra dietética total | 2.00 g | 1.90 g | +5% |
| Fats & Fatty Acids | |||
| ácidos grasos, saturados totales | 0.048 g | 0.069 g | -30% |
| ácidos grasos, monoinsaturados totales | 0 g | 0.056 g | -100% |
| ácidos grasos, trans totales | 0 g | 0 g | = |
| colesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| vitamina C, ácido ascórbico total | 7.70 mg | 8.20 mg | -6% |
| Thiamin (Vitamin B1) | 0.162 mg | 0.076 mg | +113% |
| Riboflavin (Vitamin B2) | 0.139 mg | 0.126 mg | +10% |
| Niacin (Vitamin B3) | 1.08 mg | 0.481 mg | +125% |
| Pantothenic acid (Vitamin B5) | 0.225 mg | 0.563 mg | -60% |
| Vitamin B-6 — Pyridoxine | 0.079 mg | 0.034 mg | +132% |
| Biotin (Vitamin B7) | 149 ug | 36.0 ug | +314% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| colina, total | 26.1 mg | 14.4 mg | +81% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| vitamina A, RAE | 50.0 ug | 8.00 ug | +525% |
| caroteno, beta | 604 ug | 87.0 ug | +594% |
| caroteno, alfa | 0 ug | 6.00 ug | -100% |
| vitamina E (alfa-tocoferol) | 1.50 mg | 0.020 mg | +7400% |
| vitamina D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| calcio, Ca | 23.0 mg | 32.0 mg | -28% |
| hierro, Fe | 0.910 mg | 0.960 mg | -5% |
| magnesio, Mg | 14.0 mg | 27.0 mg | -48% |
| fósforo, P | 54.0 mg | 70.0 mg | -23% |
| potasio, K | 224 mg | 79.0 mg | +184% |
| sodio, Na | 14.0 mg | 6.00 mg | +133% |
| zinc, Zn | 0.600 mg | 0.920 mg | -35% |
| cobre, Cu | 0.165 mg | 0.157 mg | +5% |
| manganeso, Mn | 0.154 mg | 0.188 mg | -18% |
| selenio, Se | 6.10 ug | 0.600 ug | +917% |
| Other Nutrients | |||
| Energía | 94.0 kj | 96.0 kj | -2% |
| Ceniza | 0.630 g | 0.400 g | +57% |
| azúcares totales | 1.30 g | 0.200 g | +550% |
| Sacarosa | 0.080 g | 0 g | |
| Glucosa | 0.420 g | 0.080 g | +425% |
| Fructosa | 0.790 g | 0.120 g | +558% |
| Lactosa | 0 g | 0 g | = |
| Maltosa | 0 g | 0 g | = |
| Galactosa | 0 g | 0 g | = |
| Almidón | 0 g | — | |
| fluoruro, F | 21.9 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 149 ug | 36.0 ug | +314% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 149 ug | 36.0 ug | +314% |
| betaína | 0.900 mg | 0.400 mg | +125% |
| vitamina B-12, añadida | 0 ug | 0 ug | = |
| retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 6.00 ug | -100% |
| vitamina A, UI | 1006 IU | 155 IU | +549% |
| Beta-cryptoxanthin (Provitamin A) | 30.0 ug | 0 ug | |
| Lycopene | 771 ug | 0 ug | |
| vitamina E, añadida | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.210 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 50.6 ug | 30.5 ug | +66% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| 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 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.048 g | 0.059 g | -19% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0 g | 0.008 g | -100% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 17:1 (Heptadecenoic acid) | 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 | = |
| ácidos grasos, poliinsaturados totales | 0.105 g | 0.409 g | -74% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.076 g | 0.234 g | -68% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.029 g | 0.175 g | -83% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 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) | 0.029 g | — | |
| Threonine (EAA) | 0.092 g | 0.134 g | -31% |
| Isoleucine (EAA, BCAA) | 0.082 g | 0.143 g | -43% |
| Leucine (EAA, BCAA) | 0.140 g | 0.267 g | -48% |
| Lysine (EAA) | 0.113 g | 0.214 g | -47% |
| Methionine (EAA) | 0.034 g | — | |
| Cystine (conditionally essential) | 0.034 g | — | |
| Phenylalanine (EAA) | 0.082 g | — | |
| Tyrosine (conditionally essential) | 0.057 g | — | |
| Valine (EAA, BCAA) | 0.125 g | 0.145 g | -14% |
| Arginine (conditionally essential) | 0.099 g | — | |
| Histidine (EAA) | 0.053 g | — | |
| alanina | 0.125 g | — | |
| ácido aspártico | 0.555 g | — | |
| ácido glutámico | 0.255 g | — | |
| Glycine (conditionally essential) | 0.101 g | — | |
| Proline (conditionally essential) | 0.077 g | — | |
| serina | 0.116 g | — | |
| Alcohol etílico | 0 g | 0 g | = |
| Cafeína | 0 mg | 0 mg | = |
| Teobromina | 0 mg | 0 mg | = |
| daidzeína | 0 mg | 0.019 mg | -100% |
| genisteína | 0 mg | 0.016 mg | -100% |
| dímeros de proantocianidinas | 0 mg | — | |
| trímeros de proantocianidinas | 0 mg | — | |
| proantocianidina 4-6mers | 0 mg | — | |
| proantocianidina 7-10mers | 0 mg | — | |
| polímeros de proantocianidinas (>10mers) | 0 mg | — | |
| apigenina | — | 0 mg | |
| luteolina | — | 0 mg | |
| kaempferol | — | 0 mg | |
| miricetina | — | 0 mg | |
| quercetina | 15.2 mg | 1.70 mg | +792% |
| Choline | |||
| colina de esfingomielina | 0 mg | 0 mg | = |
| colina de fosfatidilcolina | 15.0 mg | 1.00 mg | +1400% |
| colina de fosfocolina | 3.50 mg | 1.80 mg | +94% |
| colina de glicerofosfolina | 0.900 mg | 0.600 mg | +50% |
| colina libre | 6.60 mg | 11.0 mg | -40% |
| colina total | 26.0 mg | 14.0 mg | +86% |
| Isoflavones | |||
| isoflavonas totales | 0 mg | 0.035 mg | -100% |
| Fluoride | |||
| media mcg/100g ** | 21.9 mg | — | |
| Iodine | |||
| yodo mcg/100gB | 0.900 mcg | — | |
* Todos los valores por 100g de porción comestible. Fuente: USDA SR Legacy y USDA SR Legacy. La columna Dif. muestra la diferencia porcentual respecto al Alimento B.