Alfalfa Seeds Sprouted vs Kale
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Alfalfa Seeds Sprouted has more protein per 100 calories: 17.3 g against 8.17 g.
- Alfalfa Seeds Sprouted is lighter per 100 g: 23 kcal against 36 kcal.
- Alfalfa Seeds Sprouted leads in 16 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
- Kale leads in 23 micronutrients, including Vitamin A, Vitamin C, Vitamin E.
Per 100 calories
| Nutrient | Alfalfa Seeds Sprouted | Kale |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 17.3 g | 8.17 g |
| Carbs | 9.13 g | 14.7 g |
| Fat | 3 g | 3.36 g |
| Vitamins | ||
| Vitamin A | 34.8 µg | 406 µg |
| Thiamin (B1) | 0.33 mg | 0.175 mg |
| Riboflavin (B2) | 0.548 mg | 0.389 mg |
| Niacin (B3) | 2.09 mg | 1.27 mg |
| Pantothenic Acid (B5) | 2.45 mg | 0.472 mg |
| Vitamin B6 | 0.148 mg | 0.175 mg |
| Folate | 157 µg | 181 µg |
| Choline | 62.6 mg | 1.25 mg |
| Vitamin C | 35.7 mg | 49.4 mg |
| Vitamin E | 0.087 mg | 4.47 mg |
| Vitamin K | 133 µg | 1,161 µg |
| Minerals | ||
| Calcium | 139 mg | 417 mg |
| Iron | 4.17 mg | 2.33 mg |
| Magnesium | 117 mg | 69.4 mg |
| Phosphorus | 304 mg | 117 mg |
| Potassium | 343 mg | 400 mg |
| Sodium | 26.1 mg | 44.4 mg |
| Zinc | 4 mg | 0.75 mg |
| Copper | 0.683 mg | 0.186 mg |
| Manganese | 0.817 mg | 1.51 mg |
| Selenium | 2.61 µg | 2.64 µg |
| Carbohydrates | ||
| Fiber | 8.26 g | 8.75 g |
| Sugar | 0.87 g | 3.36 g |
| Fructose | 0.522 g | 1.17 g |
| Fats | ||
| Polyunsaturated Fat | 1.78 g | 1.75 g |
| Monounsaturated Fat | 0.243 g | 0.269 g |
| Saturated Fat | 0.3 g | 0.461 g |
| Omega-6 (Linoleic Acid) | 1.02 g | 0.756 g |
| Amino Acids | ||
| Histidine | 0 g | 0.478 g |
| Isoleucine | 0.622 g | 0.489 g |
| Leucine | 1.16 g | 0.569 g |
| Lysine | 0.93 g | 0.489 g |
| Methionine | 0 g | 0.081 g |
| Cystine | 0 g | 0.108 g |
| Phenylalanine | 0 g | 0.417 g |
| Tyrosine | 0 g | 0.289 g |
| Threonine | 0.583 g | 0.364 g |
| Tryptophan | 0 g | 0.097 g |
| Valine | 0.63 g | 0.444 g |
| Arginine | 0 g | 0.453 g |
| Alanine | 0 g | 0.411 g |
| Serine | 0 g | 0.731 g |
| Proline | 0 g | 0.922 g |
| Glycine | 0 g | 0.392 g |
| Aspartic Acid | 0 g | 0.483 g |
| Glutamic Acid | 0 g | 0.344 g |
Per 100 grams
| Nutrient | Alfalfa Seeds Sprouted | Kale |
|---|---|---|
| Calories | 23 kcal | 36 kcal |
| Protein | 3.99 g | 2.94 g |
| Carbs | 2.1 g | 5.3 g |
| Fat | 0.69 g | 1.21 g |
| Vitamins | ||
| Vitamin A | 8 µg | 146 µg |
| Thiamin (B1) | 0.076 mg | 0.063 mg |
| Riboflavin (B2) | 0.126 mg | 0.14 mg |
| Niacin (B3) | 0.481 mg | 0.457 mg |
| Pantothenic Acid (B5) | 0.563 mg | 0.17 mg |
| Vitamin B6 | 0.034 mg | 0.063 mg |
| Folate | 36 µg | 65 µg |
| Choline | 14.4 mg | 0.45 mg |
| Vitamin C | 8.2 mg | 17.8 mg |
| Vitamin E | 0.02 mg | 1.61 mg |
| Vitamin K | 30.5 µg | 418 µg |
| Minerals | ||
| Calcium | 32 mg | 150 mg |
| Iron | 0.96 mg | 0.84 mg |
| Magnesium | 27 mg | 25 mg |
| Phosphorus | 70 mg | 42 mg |
| Potassium | 79 mg | 144 mg |
| Sodium | 6 mg | 16 mg |
| Zinc | 0.92 mg | 0.27 mg |
| Copper | 0.157 mg | 0.067 mg |
| Manganese | 0.188 mg | 0.542 mg |
| Selenium | 0.6 µg | 0.95 µg |
| Carbohydrates | ||
| Fiber | 1.9 g | 3.15 g |
| Sugar | 0.2 g | 1.21 g |
| Fructose | 0.12 g | 0.42 g |
| Fats | ||
| Polyunsaturated Fat | 0.409 g | 0.629 g |
| Monounsaturated Fat | 0.056 g | 0.097 g |
| Saturated Fat | 0.069 g | 0.166 g |
| Omega-6 (Linoleic Acid) | 0.234 g | 0.272 g |
| Amino Acids | ||
| Histidine | 0 g | 0.172 g |
| Isoleucine | 0.143 g | 0.176 g |
| Leucine | 0.267 g | 0.205 g |
| Lysine | 0.214 g | 0.176 g |
| Methionine | 0 g | 0.029 g |
| Cystine | 0 g | 0.039 g |
| Phenylalanine | 0 g | 0.15 g |
| Tyrosine | 0 g | 0.104 g |
| Threonine | 0.134 g | 0.131 g |
| Tryptophan | 0 g | 0.035 g |
| Valine | 0.145 g | 0.16 g |
| Arginine | 0 g | 0.163 g |
| Alanine | 0 g | 0.148 g |
| Serine | 0 g | 0.263 g |
| Proline | 0 g | 0.332 g |
| Glycine | 0 g | 0.141 g |
| Aspartic Acid | 0 g | 0.174 g |
| Glutamic Acid | 0 g | 0.124 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Alfalfa Seeds Sprouted and Kale, including preparation variants and research-cited compound levels, or compare any two foods.