Kale, cooked, boiled, drained, without salt vs Alfalfa seeds, sprouted, raw
Comparación nutricional por 100g · USDA SR Legacy y USDA SR Legacy
Kale, cooked, boiled, drained, without salt es más alto en más vitaminas y minerales
Calorías (kcal)
Kale 36
Alfalfa seeds 23
Proteínas (g)
Kale 2.94
Alfalfa seeds 3.99
Carbohidratos (g)
Kale 5.30
Alfalfa seeds 2.10
Grasas (g)
Kale 1.21
Alfalfa seeds 0.690
Fibra (g)
Kale 4.00
Alfalfa seeds 1.90
Respuestas rápidas
¿Cuál tiene más proteínas?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.94g por 100g.
¿Cuál tiene menos calorías?
Alfalfa seeds, sprouted, raw — 23 vs 36 kcal por 100g.
¿Cuál es más denso en nutrientes?
Kale, 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 | Kale | Alfalfa seeds | Dif. |
|---|---|---|---|
| Energy | |||
| Energía | 36 kcal | 23 kcal | +57% |
| Macronutrients | |||
| Agua | 89.8 g | 92.8 g | -3% |
| Proteína | 2.94 g | 3.99 g | -26% |
| Lípidos totales (grasa) | 1.21 g | 0.690 g | +75% |
| Carbohidratos, por diferencia | 5.30 g | 2.10 g | +152% |
| Fibra dietética total | 4.00 g | 1.90 g | +111% |
| Fats & Fatty Acids | |||
| ácidos grasos, saturados totales | 0.175 g | 0.069 g | +154% |
| ácidos grasos, monoinsaturados totales | 0.102 g | 0.056 g | +82% |
| ácidos grasos, trans totales | 0 g | 0 g | = |
| colesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| vitamina C, ácido ascórbico total | 17.8 mg | 8.20 mg | +117% |
| Thiamin (Vitamin B1) | 0.063 mg | 0.076 mg | -17% |
| Riboflavin (Vitamin B2) | 0.140 mg | 0.126 mg | +11% |
| Niacin (Vitamin B3) | 0.457 mg | 0.481 mg | -5% |
| Pantothenic acid (Vitamin B5) | 0.170 mg | 0.563 mg | -70% |
| Vitamin B-6 — Pyridoxine | 0.063 mg | 0.034 mg | +85% |
| Biotin (Vitamin B7) | 65.0 ug | 36.0 ug | +81% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| colina, total | 0.400 mg | 14.4 mg | -97% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| vitamina A, RAE | 146 ug | 8.00 ug | +1725% |
| caroteno, beta | 1731 ug | 87.0 ug | +1890% |
| caroteno, alfa | 10.0 ug | 6.00 ug | +67% |
| vitamina E (alfa-tocoferol) | 1.61 mg | 0.020 mg | +7950% |
| vitamina D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| calcio, Ca | 150 mg | 32.0 mg | +369% |
| hierro, Fe | 0.840 mg | 0.960 mg | -13% |
| magnesio, Mg | 25.0 mg | 27.0 mg | -7% |
| fósforo, P | 42.0 mg | 70.0 mg | -40% |
| potasio, K | 144 mg | 79.0 mg | +82% |
| sodio, Na | 16.0 mg | 6.00 mg | +167% |
| zinc, Zn | 0.270 mg | 0.920 mg | -71% |
| cobre, Cu | 0.067 mg | 0.157 mg | -57% |
| manganeso, Mn | 0.542 mg | 0.188 mg | +188% |
| selenio, Se | 0.900 ug | 0.600 ug | +50% |
| Other Nutrients | |||
| Energía | 151 kj | 96.0 kj | +57% |
| Ceniza | 0.730 g | 0.400 g | +83% |
| azúcares totales | 1.21 g | 0.200 g | +505% |
| Sacarosa | 0.250 g | 0 g | |
| Glucosa | 0.540 g | 0.080 g | +575% |
| Fructosa | 0.420 g | 0.120 g | +250% |
| Lactosa | 0 g | 0 g | = |
| Maltosa | 0 g | 0 g | = |
| Galactosa | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 65.0 ug | 36.0 ug | +81% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 65.0 ug | 36.0 ug | +81% |
| betaína | 0.300 mg | 0.400 mg | -25% |
| vitamina B-12, añadida | 0 ug | 0 ug | = |
| retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 26.0 ug | 6.00 ug | +333% |
| vitamina A, UI | 2915 IU | 155 IU | +1781% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 4983 ug | 0 ug | |
| vitamina E, añadida | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.120 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 419 ug | 30.5 ug | +1272% |
| 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) | 0.006 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.006 g | 0.002 g | +200% |
| SFA 16:0 (Palmitic acid) | 0.156 g | 0.059 g | +164% |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.008 g | -25% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.102 g | 0.056 g | +82% |
| 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 | 0.660 g | 0.409 g | +61% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.286 g | 0.234 g | +22% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.371 g | 0.175 g | +112% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.003 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) | 0.035 g | — | |
| Threonine (EAA) | 0.131 g | 0.134 g | -2% |
| Isoleucine (EAA, BCAA) | 0.176 g | 0.143 g | +23% |
| Leucine (EAA, BCAA) | 0.205 g | 0.267 g | -23% |
| Lysine (EAA) | 0.176 g | 0.214 g | -18% |
| Methionine (EAA) | 0.029 g | — | |
| Cystine (conditionally essential) | 0.039 g | — | |
| Phenylalanine (EAA) | 0.150 g | — | |
| Tyrosine (conditionally essential) | 0.104 g | — | |
| Valine (EAA, BCAA) | 0.160 g | 0.145 g | +10% |
| Arginine (conditionally essential) | 0.163 g | — | |
| Histidine (EAA) | 0.172 g | — | |
| alanina | 0.148 g | — | |
| ácido aspártico | 0.263 g | — | |
| ácido glutámico | 0.332 g | — | |
| Glycine (conditionally essential) | 0.141 g | — | |
| Proline (conditionally essential) | 0.174 g | — | |
| serina | 0.124 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 | 0 mg | = |
| colina de fosfatidilcolina | 0.300 mg | 1.00 mg | -70% |
| colina de fosfocolina | 0 mg | 1.80 mg | -100% |
| colina de glicerofosfolina | 0 mg | 0.600 mg | -100% |
| colina libre | 0.100 mg | 11.0 mg | -99% |
| colina total | 0.400 mg | 14.0 mg | -97% |
| 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.