NutriBase

Alfalfa Seeds, Sprouted vs Potatoes, Mashed: 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 Potatoes, Mashed 97 kcal · 100 g

Key differences

  • Potatoes, Mashed has more calories; Alfalfa Seeds, Sprouted is lower in calories.
  • Alfalfa Seeds, Sprouted has more protein per 100 g.
  • Alfalfa Seeds, Sprouted is notably higher in dietary fiber.
  • Alfalfa Seeds, Sprouted is notably higher in iron.
  • Potatoes, Mashed is notably higher in potassium.

Nutrient comparison (per 100 g)

Nutrient Alfalfa Seeds, Sprouted Potatoes, Mashed
Calories 23 kcal 97 kcal
Protein 4 g 1.8 g
Total Fat 0.7 g 5.1 g
Saturated Fat 0.1 g 3.2 g
Carbohydrate 2.1 g 10.9 g
Dietary Fiber 1.9 g 0.8 g
Total Sugars 0.2 g 1.6 g
Sodium 6 mg 164 mg
Potassium 79 mg 164 mg
Calcium 32 mg 32 mg
Iron 1 mg 0.2 mg
Magnesium 27 mg 11 mg
Vitamin C 8.2 mg 9.7 mg
Vitamin A 8 mcg 47 mcg
Vitamin D 0 mcg 0.3 mcg
Cholesterol 0 mg 14 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%

Potatoes, Mashed

  • Protein 7.4%
  • Fat 48.5%
  • Carbs 44%

Frequently asked questions

Which has more calories, Alfalfa Seeds, Sprouted or Potatoes, Mashed?
Per 100 g: Alfalfa Seeds, Sprouted has 23 kcal, Potatoes, Mashed has 97 kcal.
Which has more protein, Alfalfa Seeds, Sprouted or Potatoes, Mashed?
Per 100 g: Alfalfa Seeds, Sprouted has 4 g of protein, Potatoes, Mashed has 1.8 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.