Alfalfa Seeds Sprouted vs Squash Summer
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 5.85 g.
- Squash Summer is lighter per 100 g: 18.7 kcal against 23 kcal.
- Alfalfa Seeds Sprouted leads in 21 micronutrients, including Thiamin (B1), Riboflavin (B2), Pantothenic Acid (B5).
- Squash Summer leads in 22 micronutrients, including Vitamin A, Niacin (B3), Vitamin B6.
Per 100 calories
| Nutrient | Alfalfa Seeds Sprouted | Squash Summer |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 17.3 g | 5.85 g |
| Carbs | 9.13 g | 20.7 g |
| Fat | 3 g | 1.39 g |
| Vitamins | ||
| Vitamin A | 34.8 µg | 130 µg |
| Thiamin (B1) | 0.33 mg | 0.225 mg |
| Riboflavin (B2) | 0.548 mg | 0.182 mg |
| Niacin (B3) | 2.09 mg | 2.52 mg |
| Pantothenic Acid (B5) | 2.45 mg | 1.07 mg |
| Vitamin B6 | 0.148 mg | 0.402 mg |
| Folate | 157 µg | 101 µg |
| Choline | 62.6 mg | 45.1 mg |
| Vitamin C | 35.7 mg | 45.8 mg |
| Vitamin E | 0.087 mg | 0.686 mg |
| Vitamin K | 133 µg | 22.5 µg |
| Minerals | ||
| Calcium | 139 mg | 106 mg |
| Iron | 4.17 mg | 2.17 mg |
| Magnesium | 117 mg | 105 mg |
| Phosphorus | 304 mg | 178 mg |
| Potassium | 343 mg | 1,089 mg |
| Sodium | 26.1 mg | 12.5 mg |
| Zinc | 4 mg | 1.54 mg |
| Copper | 0.683 mg | 0.38 mg |
| Manganese | 0.817 mg | 1.04 mg |
| Selenium | 2.61 µg | 1.16 µg |
| Carbohydrates | ||
| Fiber | 8.26 g | 7.23 g |
| Sugar | 0.87 g | 11 g |
| Fructose | 0.522 g | 7.02 g |
| Fats | ||
| Polyunsaturated Fat | 1.78 g | 0.557 g |
| Monounsaturated Fat | 0.243 g | 0.102 g |
| Saturated Fat | 0.3 g | 0.268 g |
| Omega-6 (Linoleic Acid) | 1.02 g | 0.209 g |
| Amino Acids | ||
| Histidine | 0 g | 0.118 g |
| Isoleucine | 0.622 g | 0.193 g |
| Leucine | 1.16 g | 0.311 g |
| Lysine | 0.93 g | 0.295 g |
| Methionine | 0 g | 0.075 g |
| Cystine | 0 g | 0.059 g |
| Phenylalanine | 0 g | 0.182 g |
| Tyrosine | 0 g | 0.139 g |
| Threonine | 0.583 g | 0.129 g |
| Tryptophan | 0 g | 0.048 g |
| Valine | 0.63 g | 0.241 g |
| Arginine | 0 g | 0.225 g |
| Alanine | 0 g | 0.279 g |
| Serine | 0 g | 0.648 g |
| Proline | 0 g | 0.568 g |
| Glycine | 0 g | 0.198 g |
| Aspartic Acid | 0 g | 0.166 g |
| Glutamic Acid | 0 g | 0.214 g |
Per 100 grams
| Nutrient | Alfalfa Seeds Sprouted | Squash Summer |
|---|---|---|
| Calories | 23 kcal | 18.7 kcal |
| Protein | 3.99 g | 1.09 g |
| Carbs | 2.1 g | 3.87 g |
| Fat | 0.69 g | 0.26 g |
| Vitamins | ||
| Vitamin A | 8 µg | 24.3 µg |
| Thiamin (B1) | 0.076 mg | 0.042 mg |
| Riboflavin (B2) | 0.126 mg | 0.034 mg |
| Niacin (B3) | 0.481 mg | 0.47 mg |
| Pantothenic Acid (B5) | 0.563 mg | 0.199 mg |
| Vitamin B6 | 0.034 mg | 0.075 mg |
| Folate | 36 µg | 18.8 µg |
| Choline | 14.4 mg | 8.42 mg |
| Vitamin C | 8.2 mg | 8.55 mg |
| Vitamin E | 0.02 mg | 0.128 mg |
| Vitamin K | 30.5 µg | 4.2 µg |
| Minerals | ||
| Calcium | 32 mg | 19.8 mg |
| Iron | 0.96 mg | 0.405 mg |
| Magnesium | 27 mg | 19.7 mg |
| Phosphorus | 70 mg | 33.2 mg |
| Potassium | 79 mg | 203 mg |
| Sodium | 6 mg | 2.33 mg |
| Zinc | 0.92 mg | 0.287 mg |
| Copper | 0.157 mg | 0.071 mg |
| Manganese | 0.188 mg | 0.194 mg |
| Selenium | 0.6 µg | 0.217 µg |
| Carbohydrates | ||
| Fiber | 1.9 g | 1.35 g |
| Sugar | 0.2 g | 2.05 g |
| Fructose | 0.12 g | 1.31 g |
| Fats | ||
| Polyunsaturated Fat | 0.409 g | 0.104 g |
| Monounsaturated Fat | 0.056 g | 0.019 g |
| Saturated Fat | 0.069 g | 0.05 g |
| Omega-6 (Linoleic Acid) | 0.234 g | 0.039 g |
| Amino Acids | ||
| Histidine | 0 g | 0.022 g |
| Isoleucine | 0.143 g | 0.036 g |
| Leucine | 0.267 g | 0.058 g |
| Lysine | 0.214 g | 0.055 g |
| Methionine | 0 g | 0.014 g |
| Cystine | 0 g | 0.011 g |
| Phenylalanine | 0 g | 0.034 g |
| Tyrosine | 0 g | 0.026 g |
| Threonine | 0.134 g | 0.024 g |
| Tryptophan | 0 g | 0.009 g |
| Valine | 0.145 g | 0.045 g |
| Arginine | 0 g | 0.042 g |
| Alanine | 0 g | 0.052 g |
| Serine | 0 g | 0.121 g |
| Proline | 0 g | 0.106 g |
| Glycine | 0 g | 0.037 g |
| Aspartic Acid | 0 g | 0.031 g |
| Glutamic Acid | 0 g | 0.04 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Alfalfa Seeds Sprouted and Squash Summer, including preparation variants and research-cited compound levels, or compare any two foods.