NutriBasesNutrition Intelligence

Alfalfa Seeds, Sprouted vs Lettuce, Cos Or Romaine: 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 Lettuce, Cos Or Romaine 17 kcal · 100 g

Key differences

  • Alfalfa Seeds, Sprouted has more calories; Lettuce, Cos Or Romaine is lower in calories.
  • Alfalfa Seeds, Sprouted has more protein per 100 g.
  • Lettuce, Cos Or Romaine is notably higher in potassium.
  • Alfalfa Seeds, Sprouted is notably higher in vitamin c.

At a glance

Alfalfa Seeds, Sprouted on the left, Lettuce, Cos Or Romaine on the right. The longer bar holds more per 100 g; green marks the generally more favorable value.

Calories
23 kcal
17 kcal
Protein
4 g
1.2 g
Total Fat
0.7 g
0.3 g
Carbohydrate
2.1 g
3.2 g
Dietary Fiber
1.9 g
1.8 g
Total Sugars
0.2 g
1.2 g

Nutrient comparison (per 100 g)

Nutrient Alfalfa Seeds, Sprouted Lettuce, Cos Or Romaine
Calories 23 kcal 17 kcal
Protein 4 g 1.2 g
Total Fat 0.7 g 0.3 g
Saturated Fat 0.1 g —
Carbohydrate 2.1 g 3.2 g
Dietary Fiber 1.9 g 1.8 g
Total Sugars 0.2 g 1.2 g
Sodium 6 mg —
Potassium 79 mg 253 mg
Calcium 32 mg 35 mg
Iron 1 mg 1 mg
Magnesium 27 mg 13.7 mg
Vitamin C 8.2 mg 4.6 mg
Vitamin A 8 mcg 436 mcg
Vitamin D 0 mcg —
Cholesterol 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

Lettuce, Cos Or Romaine

  • Protein29.8%1.2 g
  • Fat14%0.3 g
  • Carbs56.2%3.2 g

Frequently asked questions

Which has more calories, Alfalfa Seeds, Sprouted or Lettuce, Cos Or Romaine?
Per 100 g: Alfalfa Seeds, Sprouted has 23 kcal, Lettuce, Cos Or Romaine has 17 kcal.
Which has more protein, Alfalfa Seeds, Sprouted or Lettuce, Cos Or Romaine?
Per 100 g: Alfalfa Seeds, Sprouted has 4 g of protein, Lettuce, Cos Or Romaine has 1.2 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.