Chard, swiss, cooked, boiled, drained, without salt vs Alfalfa seeds, sprouted, raw
Comparación nutricional por 100g · USDA SR Legacy y USDA SR Legacy
Chard, swiss, cooked, boiled, drained, without salt es más alto en más vitaminas y minerales
Calorías (kcal)
Chard 20
Alfalfa seeds 23
Proteínas (g)
Chard 1.88
Alfalfa seeds 3.99
Carbohidratos (g)
Chard 4.13
Alfalfa seeds 2.10
Grasas (g)
Chard 0.080
Alfalfa seeds 0.690
Fibra (g)
Chard 2.10
Alfalfa seeds 1.90
Respuestas rápidas
¿Cuál tiene más proteínas?
Alfalfa seeds, sprouted, raw — 3.99g vs 1.88g por 100g.
¿Cuál tiene menos calorías?
Chard, swiss, cooked, boiled, drained, without salt — 20 vs 23 kcal por 100g.
¿Cuál es más denso en nutrientes?
Chard, swiss, cooked, boiled, drained, without salt 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 | Chard | Alfalfa seeds | Dif. |
|---|---|---|---|
| Energy | |||
| Energía | 20 kcal | 23 kcal | -13% |
| Macronutrients | |||
| Agua | 92.7 g | 92.8 g | = |
| Proteína | 1.88 g | 3.99 g | -53% |
| Lípidos totales (grasa) | 0.080 g | 0.690 g | -88% |
| Carbohidratos, por diferencia | 4.13 g | 2.10 g | +97% |
| Fibra dietética total | 2.10 g | 1.90 g | +11% |
| Fats & Fatty Acids | |||
| ácidos grasos, saturados totales | 0.012 g | 0.069 g | -83% |
| ácidos grasos, monoinsaturados totales | 0.016 g | 0.056 g | -71% |
| ácidos grasos, trans totales | 0 g | 0 g | = |
| colesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| vitamina C, ácido ascórbico total | 18.0 mg | 8.20 mg | +120% |
| Thiamin (Vitamin B1) | 0.034 mg | 0.076 mg | -55% |
| Riboflavin (Vitamin B2) | 0.086 mg | 0.126 mg | -32% |
| Niacin (Vitamin B3) | 0.360 mg | 0.481 mg | -25% |
| Pantothenic acid (Vitamin B5) | 0.163 mg | 0.563 mg | -71% |
| Vitamin B-6 — Pyridoxine | 0.085 mg | 0.034 mg | +150% |
| Biotin (Vitamin B7) | 9.00 ug | 36.0 ug | -75% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| colina, total | 28.7 mg | 14.4 mg | +99% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| vitamina A, RAE | 306 ug | 8.00 ug | +3725% |
| caroteno, beta | 3652 ug | 87.0 ug | +4098% |
| caroteno, alfa | 45.0 ug | 6.00 ug | +650% |
| vitamina E (alfa-tocoferol) | 1.89 mg | 0.020 mg | +9350% |
| vitamina D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| calcio, Ca | 58.0 mg | 32.0 mg | +81% |
| hierro, Fe | 2.26 mg | 0.960 mg | +135% |
| magnesio, Mg | 86.0 mg | 27.0 mg | +219% |
| fósforo, P | 33.0 mg | 70.0 mg | -53% |
| potasio, K | 549 mg | 79.0 mg | +595% |
| sodio, Na | 179 mg | 6.00 mg | +2883% |
| zinc, Zn | 0.330 mg | 0.920 mg | -64% |
| cobre, Cu | 0.163 mg | 0.157 mg | +4% |
| manganeso, Mn | 0.334 mg | 0.188 mg | +78% |
| selenio, Se | 0.900 ug | 0.600 ug | +50% |
| Other Nutrients | |||
| Energía | 84.0 kj | 96.0 kj | -12% |
| Ceniza | 1.26 g | 0.400 g | +215% |
| azúcares totales | 1.10 g | 0.200 g | +450% |
| Sacarosa | — | 0 g | |
| Glucosa | — | 0.080 g | |
| Fructosa | — | 0.120 g | |
| Lactosa | — | 0 g | |
| Maltosa | — | 0 g | |
| Galactosa | — | 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% |
| betaína | 0.100 mg | 0.400 mg | -75% |
| 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 | 6124 IU | 155 IU | +3851% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 11015 ug | 0 ug | |
| vitamina E, añadida | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 327 ug | 30.5 ug | +973% |
| 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) | 0.012 g | 0.059 g | -80% |
| 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) | 0.016 g | 0.056 g | -71% |
| 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 | 0.028 g | 0.409 g | -93% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.025 g | 0.234 g | -89% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.003 g | 0.175 g | -98% |
| 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) | 0.018 g | — | |
| Threonine (EAA) | 0.086 g | 0.134 g | -36% |
| Isoleucine (EAA, BCAA) | 0.154 g | 0.143 g | +8% |
| Leucine (EAA, BCAA) | 0.135 g | 0.267 g | -49% |
| Lysine (EAA) | 0.103 g | 0.214 g | -52% |
| Methionine (EAA) | 0.020 g | — | |
| Phenylalanine (EAA) | 0.114 g | — | |
| Valine (EAA, BCAA) | 0.114 g | 0.145 g | -21% |
| Arginine (conditionally essential) | 0.122 g | — | |
| Histidine (EAA) | 0.038 g | — | |
| Alcohol etílico | 0 g | 0 g | = |
| Cafeína | 0 mg | 0 mg | = |
| Teobromina | 0 mg | 0 mg | = |
| daidzeína | — | 0.019 mg | |
| genisteína | — | 0.016 mg | |
| apigenina | — | 0 mg | |
| luteolina | — | 0 mg | |
| kaempferol | — | 0 mg | |
| miricetina | — | 0 mg | |
| quercetina | — | 1.70 mg | |
| Choline | |||
| colina de esfingomielina | — | 0 mg | |
| colina de fosfatidilcolina | — | 1.00 mg | |
| colina de fosfocolina | — | 1.80 mg | |
| colina de glicerofosfolina | — | 0.600 mg | |
| colina libre | — | 11.0 mg | |
| colina total | — | 14.0 mg | |
| Isoflavones | |||
| isoflavonas totales | — | 0.035 mg | |
* 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.