NutriBase

Alfalfa Seeds, Sprouted vs Watercress, 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 Watercress, Raw 11 kcal · 100 g

Key differences

  • Alfalfa Seeds, Sprouted has more calories; Watercress, Raw 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.
  • Watercress, Raw is notably higher in calcium.

Nutrient comparison (per 100 g)

Nutrient Alfalfa Seeds, Sprouted Watercress, Raw
Calories 23 kcal 11 kcal
Protein 4 g 2.3 g
Total Fat 0.7 g 0.1 g
Saturated Fat 0.1 g 0 g
Carbohydrate 2.1 g 1.3 g
Dietary Fiber 1.9 g 0.5 g
Total Sugars 0.2 g 0.2 g
Sodium 6 mg 41 mg
Potassium 79 mg 330 mg
Calcium 32 mg 120 mg
Iron 1 mg 0.2 mg
Magnesium 27 mg 21 mg
Vitamin C 8.2 mg 43 mg
Vitamin A 8 mcg 160 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%

Watercress, Raw

  • Protein 64.5%
  • Fat 6.3%
  • Carbs 29.2%

Frequently asked questions

Which has more calories, Alfalfa Seeds, Sprouted or Watercress, Raw?
Per 100 g: Alfalfa Seeds, Sprouted has 23 kcal, Watercress, Raw has 11 kcal.
Which has more protein, Alfalfa Seeds, Sprouted or Watercress, Raw?
Per 100 g: Alfalfa Seeds, Sprouted has 4 g of protein, Watercress, Raw has 2.3 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.