Alfalfa Seeds Sprouted vs Squash Winter
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 2.88 g.
- Alfalfa Seeds Sprouted is lighter per 100 g: 23 kcal against 42 kcal.
- Alfalfa Seeds Sprouted leads in 26 micronutrients, including Thiamin (B1), Riboflavin (B2), Pantothenic Acid (B5).
- Squash Winter leads in 18 micronutrients, including Vitamin A, Vitamin B6, Vitamin E.
Per 100 calories
| Nutrient | Alfalfa Seeds Sprouted | Squash Winter |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 17.3 g | 2.88 g |
| Carbs | 9.13 g | 24.4 g |
| Fat | 3 g | 0.695 g |
| Vitamins | ||
| Vitamin A | 34.8 µg | 562 µg |
| Thiamin (B1) | 0.33 mg | 0.174 mg |
| Riboflavin (B2) | 0.548 mg | 0.079 mg |
| Niacin (B3) | 2.09 mg | 1.77 mg |
| Pantothenic Acid (B5) | 2.45 mg | 0.905 mg |
| Vitamin B6 | 0.148 mg | 0.357 mg |
| Folate | 157 µg | 39 µg |
| Choline | 62.6 mg | 26 mg |
| Vitamin C | 35.7 mg | 23.1 mg |
| Vitamin E | 0.087 mg | 1.03 mg |
| Vitamin K | 133 µg | 4.64 µg |
| Minerals | ||
| Calcium | 139 mg | 69 mg |
| Iron | 4.17 mg | 1.32 mg |
| Magnesium | 117 mg | 56.2 mg |
| Phosphorus | 304 mg | 61 mg |
| Potassium | 343 mg | 684 mg |
| Sodium | 26.1 mg | 16.7 mg |
| Zinc | 4 mg | 0.414 mg |
| Copper | 0.683 mg | 0.15 mg |
| Manganese | 0.817 mg | 0.419 mg |
| Selenium | 2.61 µg | 1.19 µg |
| Carbohydrates | ||
| Fiber | 8.26 g | 7.95 g |
| Sugar | 0.87 g | 7.56 g |
| Fructose | 0.522 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 1.78 g | 0.3 g |
| Monounsaturated Fat | 0.243 g | 0.052 g |
| Saturated Fat | 0.3 g | 0.148 g |
| Omega-6 (Linoleic Acid) | 1.02 g | 0.112 g |
| Amino Acids | ||
| Histidine | 0 g | 0.045 g |
| Isoleucine | 0.622 g | 0.093 g |
| Leucine | 1.16 g | 0.136 g |
| Lysine | 0.93 g | 0.088 g |
| Methionine | 0 g | 0.029 g |
| Cystine | 0 g | 0.021 g |
| Phenylalanine | 0 g | 0.093 g |
| Tyrosine | 0 g | 0.081 g |
| Threonine | 0.583 g | 0.071 g |
| Tryptophan | 0 g | 0.033 g |
| Valine | 0.63 g | 0.102 g |
| Arginine | 0 g | 0.131 g |
| Alanine | 0 g | 0.1 g |
| Serine | 0 g | 0.255 g |
| Proline | 0 g | 0.414 g |
| Glycine | 0 g | 0.088 g |
| Aspartic Acid | 0 g | 0.086 g |
| Glutamic Acid | 0 g | 0.093 g |
Per 100 grams
| Nutrient | Alfalfa Seeds Sprouted | Squash Winter |
|---|---|---|
| Calories | 23 kcal | 42 kcal |
| Protein | 3.99 g | 1.21 g |
| Carbs | 2.1 g | 10.2 g |
| Fat | 0.69 g | 0.292 g |
| Vitamins | ||
| Vitamin A | 8 µg | 236 µg |
| Thiamin (B1) | 0.076 mg | 0.073 mg |
| Riboflavin (B2) | 0.126 mg | 0.033 mg |
| Niacin (B3) | 0.481 mg | 0.743 mg |
| Pantothenic Acid (B5) | 0.563 mg | 0.38 mg |
| Vitamin B6 | 0.034 mg | 0.15 mg |
| Folate | 36 µg | 16.4 µg |
| Choline | 14.4 mg | 10.9 mg |
| Vitamin C | 8.2 mg | 9.7 mg |
| Vitamin E | 0.02 mg | 0.433 mg |
| Vitamin K | 30.5 µg | 1.95 µg |
| Minerals | ||
| Calcium | 32 mg | 29 mg |
| Iron | 0.96 mg | 0.556 mg |
| Magnesium | 27 mg | 23.6 mg |
| Phosphorus | 70 mg | 25.6 mg |
| Potassium | 79 mg | 287 mg |
| Sodium | 6 mg | 7 mg |
| Zinc | 0.92 mg | 0.174 mg |
| Copper | 0.157 mg | 0.063 mg |
| Manganese | 0.188 mg | 0.176 mg |
| Selenium | 0.6 µg | 0.5 µg |
| Carbohydrates | ||
| Fiber | 1.9 g | 3.34 g |
| Sugar | 0.2 g | 3.18 g |
| Fructose | 0.12 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.409 g | 0.126 g |
| Monounsaturated Fat | 0.056 g | 0.022 g |
| Saturated Fat | 0.069 g | 0.062 g |
| Omega-6 (Linoleic Acid) | 0.234 g | 0.047 g |
| Amino Acids | ||
| Histidine | 0 g | 0.019 g |
| Isoleucine | 0.143 g | 0.039 g |
| Leucine | 0.267 g | 0.057 g |
| Lysine | 0.214 g | 0.037 g |
| Methionine | 0 g | 0.012 g |
| Cystine | 0 g | 0.009 g |
| Phenylalanine | 0 g | 0.039 g |
| Tyrosine | 0 g | 0.034 g |
| Threonine | 0.134 g | 0.03 g |
| Tryptophan | 0 g | 0.014 g |
| Valine | 0.145 g | 0.043 g |
| Arginine | 0 g | 0.055 g |
| Alanine | 0 g | 0.042 g |
| Serine | 0 g | 0.107 g |
| Proline | 0 g | 0.174 g |
| Glycine | 0 g | 0.037 g |
| Aspartic Acid | 0 g | 0.036 g |
| Glutamic Acid | 0 g | 0.039 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Alfalfa Seeds Sprouted and Squash Winter, including preparation variants and research-cited compound levels, or compare any two foods.