NutriBasesNutrition Intelligence

Alfalfa Seeds, Sprouted vs Kale, Raw: Nutrition Comparison

Compare calories, protein, fat, carbs, vitamins and minerals per 100 g. Values shaded green are generally the more favorable ones.

Vegetables Alfalfa Seeds, Sprouted 23 kcal · 100 g VS Vegetables Kale, Raw 35 kcal · 100 g

Key differences

  • Kale, Raw has more calories; Alfalfa Seeds, Sprouted is lower in calories.
  • Alfalfa Seeds, Sprouted has more protein per 100 g.
  • Kale, Raw is notably higher in dietary fiber.
  • Kale, Raw is notably higher in iron.
  • Kale, Raw is notably higher in calcium.

At a glance

Alfalfa Seeds, Sprouted on the left, Kale, Raw on the right. The longer bar holds more per 100 g; green marks the generally more favorable value.

Calories
23 kcal
35 kcal
Protein
4 g
2.9 g
Total Fat
0.7 g
1.5 g
Carbohydrate
2.1 g
4.4 g
Dietary Fiber
1.9 g
4.1 g
Total Sugars
0.2 g
1 g

Nutrient comparison (per 100 g)

Nutrient Alfalfa Seeds, Sprouted Kale, Raw
Calories 23 kcal 35 kcal
Protein 4 g 2.9 g
Total Fat 0.7 g 1.5 g
Saturated Fat 0.1 g 0.2 g
Carbohydrate 2.1 g 4.4 g
Dietary Fiber 1.9 g 4.1 g
Total Sugars 0.2 g 1 g
Sodium 6 mg 53 mg
Potassium 79 mg 348 mg
Calcium 32 mg 254 mg
Iron 1 mg 1.6 mg
Magnesium 27 mg 33 mg
Vitamin C 8.2 mg 93.4 mg
Vitamin A 8 mcg 241 mcg
Vitamin D 0 mcg 0 mcg
Cholesterol 0 mg 0 mg

Green highlighting marks the more favorable value where it applies (for example, more protein or less saturated fat). Neutral nutrients are not highlighted.

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Alfalfa Seeds, Sprouted

  • Protein59.6%4 g
  • Fat23.2%0.7 g
  • Carbs17.2%2.1 g

Kale, Raw

  • Protein33.8%2.9 g
  • Fat38.8%1.5 g
  • Carbs27.4%4.4 g

Frequently asked questions

Which has more calories, Alfalfa Seeds, Sprouted or Kale, Raw?
Per 100 g: Alfalfa Seeds, Sprouted has 23 kcal, Kale, Raw has 35 kcal.
Which has more protein, Alfalfa Seeds, Sprouted or Kale, Raw?
Per 100 g: Alfalfa Seeds, Sprouted has 4 g of protein, Kale, Raw has 2.9 g.

Compare with other foods

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Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.