Alfalfa Seeds Sprouted vs Potatoes Au Gratin
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 3.17 g.
- Alfalfa Seeds Sprouted is lighter per 100 g: 23 kcal against 168 kcal.
- Alfalfa Seeds Sprouted leads in 27 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
- Potatoes Au Gratin leads in 18 micronutrients, including Sodium, Iodine, Monounsaturated Fat.
Per 100 calories
| Nutrient | Alfalfa Seeds Sprouted | Potatoes Au Gratin |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 17.3 g | 3.17 g |
| Carbs | 9.13 g | 16.3 g |
| Fat | 3 g | 3.42 g |
| Vitamins | ||
| Vitamin A | 34.8 µg | 34.8 µg |
| Thiamin (B1) | 0.33 mg | 0.033 mg |
| Riboflavin (B2) | 0.548 mg | 0.084 mg |
| Niacin (B3) | 2.09 mg | 1.04 mg |
| Pantothenic Acid (B5) | 2.45 mg | 0.287 mg |
| Vitamin B6 | 0.148 mg | 0.08 mg |
| Folate | 157 µg | 10.3 µg |
| Choline | 62.6 mg | 0 mg |
| Vitamin C | 35.7 mg | 5.71 mg |
| Vitamin E | 0.087 mg | 0 mg |
| Vitamin K | 133 µg | 0 µg |
| Minerals | ||
| Calcium | 139 mg | 93.9 mg |
| Iron | 4.17 mg | 0.48 mg |
| Magnesium | 117 mg | 17.7 mg |
| Phosphorus | 304 mg | 108 mg |
| Potassium | 343 mg | 297 mg |
| Sodium | 26.1 mg | 506 mg |
| Zinc | 4 mg | 0.374 mg |
| Copper | 0.683 mg | 0.09 mg |
| Manganese | 0.817 mg | 0.155 mg |
| Selenium | 2.61 µg | 2.69 µg |
| Iodine | 0 µg | 32.5 µg |
| Carbohydrates | ||
| Fiber | 8.26 g | 1.28 g |
| Sugar | 0.87 g | 0 g |
| Fructose | 0.522 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 1.78 g | 0.24 g |
| Monounsaturated Fat | 0.243 g | 1.04 g |
| Saturated Fat | 0.3 g | 1.96 g |
| Cholesterol | 0 mg | 10.5 mg |
| Omega-6 (Linoleic Acid) | 1.02 g | 0.195 g |
| Amino Acids | ||
| Histidine | 0 g | 0.09 g |
| Isoleucine | 0.622 g | 0.169 g |
| Leucine | 1.16 g | 0.263 g |
| Lysine | 0.93 g | 0.226 g |
| Methionine | 0 g | 0.07 g |
| Cystine | 0 g | 0.026 g |
| Phenylalanine | 0 g | 0.151 g |
| Tyrosine | 0 g | 0.137 g |
| Threonine | 0.583 g | 0.114 g |
| Tryptophan | 0 g | 0.042 g |
| Valine | 0.63 g | 0.193 g |
| Arginine | 0 g | 0.121 g |
| Alanine | 0 g | 0.093 g |
| Serine | 0 g | 0.338 g |
| Proline | 0 g | 0.678 g |
| Glycine | 0 g | 0.067 g |
| Aspartic Acid | 0 g | 0.275 g |
| Glutamic Acid | 0 g | 0.163 g |
Per 100 grams
| Nutrient | Alfalfa Seeds Sprouted | Potatoes Au Gratin |
|---|---|---|
| Calories | 23 kcal | 168 kcal |
| Protein | 3.99 g | 5.33 g |
| Carbs | 2.1 g | 27.4 g |
| Fat | 0.69 g | 5.75 g |
| Vitamins | ||
| Vitamin A | 8 µg | 58.5 µg |
| Thiamin (B1) | 0.076 mg | 0.055 mg |
| Riboflavin (B2) | 0.126 mg | 0.142 mg |
| Niacin (B3) | 0.481 mg | 1.75 mg |
| Pantothenic Acid (B5) | 0.563 mg | 0.483 mg |
| Vitamin B6 | 0.034 mg | 0.134 mg |
| Folate | 36 µg | 17.3 µg |
| Choline | 14.4 mg | 0 mg |
| Vitamin C | 8.2 mg | 9.6 mg |
| Vitamin E | 0.02 mg | 0 mg |
| Vitamin K | 30.5 µg | 0 µg |
| Minerals | ||
| Calcium | 32 mg | 158 mg |
| Iron | 0.96 mg | 0.808 mg |
| Magnesium | 27 mg | 29.8 mg |
| Phosphorus | 70 mg | 181 mg |
| Potassium | 79 mg | 500 mg |
| Sodium | 6 mg | 851 mg |
| Zinc | 0.92 mg | 0.63 mg |
| Copper | 0.157 mg | 0.152 mg |
| Manganese | 0.188 mg | 0.261 mg |
| Selenium | 0.6 µg | 4.53 µg |
| Iodine | 0 µg | 54.8 µg |
| Carbohydrates | ||
| Fiber | 1.9 g | 2.15 g |
| Sugar | 0.2 g | 0 g |
| Fructose | 0.12 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.409 g | 0.403 g |
| Monounsaturated Fat | 0.056 g | 1.75 g |
| Saturated Fat | 0.069 g | 3.29 g |
| Cholesterol | 0 mg | 17.7 mg |
| Omega-6 (Linoleic Acid) | 0.234 g | 0.328 g |
| Amino Acids | ||
| Histidine | 0 g | 0.151 g |
| Isoleucine | 0.143 g | 0.284 g |
| Leucine | 0.267 g | 0.443 g |
| Lysine | 0.214 g | 0.381 g |
| Methionine | 0 g | 0.117 g |
| Cystine | 0 g | 0.044 g |
| Phenylalanine | 0 g | 0.254 g |
| Tyrosine | 0 g | 0.23 g |
| Threonine | 0.134 g | 0.192 g |
| Tryptophan | 0 g | 0.07 g |
| Valine | 0.145 g | 0.325 g |
| Arginine | 0 g | 0.203 g |
| Alanine | 0 g | 0.156 g |
| Serine | 0 g | 0.569 g |
| Proline | 0 g | 1.14 g |
| Glycine | 0 g | 0.113 g |
| Aspartic Acid | 0 g | 0.463 g |
| Glutamic Acid | 0 g | 0.275 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Alfalfa Seeds Sprouted and Potatoes Au Gratin, including preparation variants and research-cited compound levels, or compare any two foods.