NutriBase

Alfalfa Seeds, Sprouted vs Mustard Spinach, (Tendergreen): 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 Mustard Spinach, (Tendergreen) 22 kcal · 100 g

Key differences

  • Alfalfa Seeds, Sprouted has more calories; Mustard Spinach, (Tendergreen) is lower in calories.
  • Alfalfa Seeds, Sprouted has more protein per 100 g.
  • Mustard Spinach, (Tendergreen) is notably higher in iron.
  • Mustard Spinach, (Tendergreen) is notably higher in calcium.
  • Mustard Spinach, (Tendergreen) is notably higher in potassium.

Nutrient comparison (per 100 g)

Nutrient Alfalfa Seeds, Sprouted Mustard Spinach, (Tendergreen)
Calories 23 kcal 22 kcal
Protein 4 g 2.2 g
Total Fat 0.7 g 0.3 g
Saturated Fat 0.1 g 0 g
Carbohydrate 2.1 g 3.9 g
Dietary Fiber 1.9 g 2.8 g
Total Sugars 0.2 g —
Sodium 6 mg 21 mg
Potassium 79 mg 449 mg
Calcium 32 mg 210 mg
Iron 1 mg 1.5 mg
Magnesium 27 mg 11 mg
Vitamin C 8.2 mg 130 mg
Vitamin A 8 mcg 495 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

  • Protein 59.6%
  • Fat 23.2%
  • Carbs 17.2%

Mustard Spinach, (Tendergreen)

  • Protein 40.9%
  • Fat 12.6%
  • Carbs 46.5%

Frequently asked questions

Which has more calories, Alfalfa Seeds, Sprouted or Mustard Spinach, (Tendergreen)?
Per 100 g: Alfalfa Seeds, Sprouted has 23 kcal, Mustard Spinach, (Tendergreen) has 22 kcal.
Which has more protein, Alfalfa Seeds, Sprouted or Mustard Spinach, (Tendergreen)?
Per 100 g: Alfalfa Seeds, Sprouted has 4 g of protein, Mustard Spinach, (Tendergreen) has 2.2 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.