Alfalfa Seeds Sprouted vs Potatoes Hash Brown
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 1.5 g.
- Alfalfa Seeds Sprouted is lighter per 100 g: 23 kcal against 149 kcal.
- Alfalfa Seeds Sprouted leads in 27 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
- Potatoes Hash Brown leads in 20 micronutrients, including Sodium, Iodine, Starch.
Per 100 calories
| Nutrient | Alfalfa Seeds Sprouted | Potatoes Hash Brown |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 17.3 g | 1.5 g |
| Carbs | 9.13 g | 15.4 g |
| Fat | 3 g | 3.85 g |
| Vitamins | ||
| Vitamin A | 34.8 µg | 7.56 µg |
| Thiamin (B1) | 0.33 mg | 0.054 mg |
| Riboflavin (B2) | 0.548 mg | 0.017 mg |
| Niacin (B3) | 2.09 mg | 1.11 mg |
| Pantothenic Acid (B5) | 2.45 mg | 0.329 mg |
| Vitamin B6 | 0.148 mg | 0.174 mg |
| Folate | 157 µg | 7.56 µg |
| Choline | 62.6 mg | 12.7 mg |
| Vitamin C | 35.7 mg | 4.78 mg |
| Vitamin E | 0.087 mg | 0.027 mg |
| Vitamin K | 133 µg | 1.38 µg |
| Minerals | ||
| Calcium | 139 mg | 11.8 mg |
| Iron | 4.17 mg | 0.504 mg |
| Magnesium | 117 mg | 12.2 mg |
| Phosphorus | 304 mg | 34.1 mg |
| Potassium | 343 mg | 250 mg |
| Sodium | 26.1 mg | 78.5 mg |
| Zinc | 4 mg | 0.22 mg |
| Copper | 0.683 mg | 0.085 mg |
| Manganese | 0.817 mg | 0.129 mg |
| Selenium | 2.61 µg | 0.578 µg |
| Iodine | 0 µg | 7.06 µg |
| Carbohydrates | ||
| Fiber | 8.26 g | 1.76 g |
| Sugar | 0.87 g | 0.806 g |
| Starch | 0 g | 11.4 g |
| Fructose | 0.522 g | 0.296 g |
| Fats | ||
| Polyunsaturated Fat | 1.78 g | 1.37 g |
| Monounsaturated Fat | 0.243 g | 1.82 g |
| Saturated Fat | 0.3 g | 1.34 g |
| Cholesterol | 0 mg | 5.15 mg |
| Omega-6 (Linoleic Acid) | 1.02 g | 1.25 g |
| Amino Acids | ||
| Histidine | 0 g | 0.034 g |
| Isoleucine | 0.622 g | 0.071 g |
| Leucine | 1.16 g | 0.103 g |
| Lysine | 0.93 g | 0.098 g |
| Methionine | 0 g | 0.024 g |
| Cystine | 0 g | 0.017 g |
| Phenylalanine | 0 g | 0.075 g |
| Tyrosine | 0 g | 0.055 g |
| Threonine | 0.583 g | 0.069 g |
| Tryptophan | 0 g | 0.026 g |
| Valine | 0.63 g | 0.092 g |
| Arginine | 0 g | 0.08 g |
| Alanine | 0 g | 0.055 g |
| Serine | 0 g | 0.408 g |
| Proline | 0 g | 0.278 g |
| Glycine | 0 g | 0.055 g |
| Aspartic Acid | 0 g | 0.059 g |
| Glutamic Acid | 0 g | 0.069 g |
Per 100 grams
| Nutrient | Alfalfa Seeds Sprouted | Potatoes Hash Brown |
|---|---|---|
| Calories | 23 kcal | 149 kcal |
| Protein | 3.99 g | 2.23 g |
| Carbs | 2.1 g | 22.9 g |
| Fat | 0.69 g | 5.73 g |
| Vitamins | ||
| Vitamin A | 8 µg | 11.3 µg |
| Thiamin (B1) | 0.076 mg | 0.08 mg |
| Riboflavin (B2) | 0.126 mg | 0.025 mg |
| Niacin (B3) | 0.481 mg | 1.66 mg |
| Pantothenic Acid (B5) | 0.563 mg | 0.489 mg |
| Vitamin B6 | 0.034 mg | 0.259 mg |
| Folate | 36 µg | 11.3 µg |
| Choline | 14.4 mg | 18.9 mg |
| Vitamin C | 8.2 mg | 7.12 mg |
| Vitamin E | 0.02 mg | 0.04 mg |
| Vitamin K | 30.5 µg | 2.05 µg |
| Minerals | ||
| Calcium | 32 mg | 17.6 mg |
| Iron | 0.96 mg | 0.75 mg |
| Magnesium | 27 mg | 18.2 mg |
| Phosphorus | 70 mg | 50.8 mg |
| Potassium | 79 mg | 372 mg |
| Sodium | 6 mg | 117 mg |
| Zinc | 0.92 mg | 0.328 mg |
| Copper | 0.157 mg | 0.127 mg |
| Manganese | 0.188 mg | 0.192 mg |
| Selenium | 0.6 µg | 0.86 µg |
| Iodine | 0 µg | 10.5 µg |
| Carbohydrates | ||
| Fiber | 1.9 g | 2.62 g |
| Sugar | 0.2 g | 1.2 g |
| Starch | 0 g | 17 g |
| Fructose | 0.12 g | 0.44 g |
| Fats | ||
| Polyunsaturated Fat | 0.409 g | 2.04 g |
| Monounsaturated Fat | 0.056 g | 2.71 g |
| Saturated Fat | 0.069 g | 1.99 g |
| Cholesterol | 0 mg | 7.67 mg |
| Omega-6 (Linoleic Acid) | 0.234 g | 1.86 g |
| Amino Acids | ||
| Histidine | 0 g | 0.051 g |
| Isoleucine | 0.143 g | 0.106 g |
| Leucine | 0.267 g | 0.153 g |
| Lysine | 0.214 g | 0.146 g |
| Methionine | 0 g | 0.035 g |
| Cystine | 0 g | 0.026 g |
| Phenylalanine | 0 g | 0.111 g |
| Tyrosine | 0 g | 0.082 g |
| Threonine | 0.134 g | 0.102 g |
| Tryptophan | 0 g | 0.038 g |
| Valine | 0.145 g | 0.137 g |
| Arginine | 0 g | 0.119 g |
| Alanine | 0 g | 0.082 g |
| Serine | 0 g | 0.607 g |
| Proline | 0 g | 0.413 g |
| Glycine | 0 g | 0.082 g |
| Aspartic Acid | 0 g | 0.088 g |
| Glutamic Acid | 0 g | 0.103 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Alfalfa Seeds Sprouted and Potatoes Hash Brown, including preparation variants and research-cited compound levels, or compare any two foods.