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  6. Pumpkin leaves vs. Alfalfa seeds

Pumpkin leaves vs. Alfalfa seeds — In-Depth Nutrition Comparison

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How are Pumpkin leaves and Alfalfa seeds different?

  • Pumpkin leaves are higher in Iron, Vitamin B6, Potassium, Vitamin A RAE, and Manganese, however, Alfalfa seeds are richer in Vitamin B5, and Zinc.
  • Daily need coverage for Iron from Pumpkin leaves is 16% higher.
  • Pumpkin leaves contain 12 times more Vitamin A RAE than Alfalfa seeds. While Pumpkin leaves contain 97µg of Vitamin A RAE, Alfalfa seeds contain only 8µg.

Pumpkin leaves, raw and Alfalfa seeds, sprouted, raw are the varieties used in this article.

Infographic

Pumpkin leaves vs Alfalfa seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin leaves
Pumpkin leaves
7
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +21.9%
Contains more Iron +131.3%
Contains more Magnesium +40.7%
Contains more Phosphorus +48.6%
Contains more Potassium +451.9%
Contains more Manganese +88.8%
Contains more Selenium +50%
Contains less Sodium -45.5%
Contains more Zinc +360%
Contains more Copper +18%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Contains more Calcium +21.9%
Contains more Iron +131.3%
Contains more Magnesium +40.7%
Contains more Phosphorus +48.6%
Contains more Potassium +451.9%
Contains more Manganese +88.8%
Contains more Selenium +50%
Contains less Sodium -45.5%
Contains more Zinc +360%
Contains more Copper +18%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin leaves
Pumpkin leaves
6
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +1152.9%
Contains more Vitamin C +34.1%
Contains more Vitamin B1 +23.7%
Contains more Vitamin B3 +91.3%
Contains more Vitamin B6 +508.8%
Contains more Vitamin B5 +1240.5%
Equal in Vitamin B2 - 0.126
Equal in Folate - 36
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Alfalfa seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 1% 0% 28% 19% 30% 10% 34% 8% 27% 0% 77%
Contains more Vitamin A +1152.9%
Contains more Vitamin C +34.1%
Contains more Vitamin B1 +23.7%
Contains more Vitamin B3 +91.3%
Contains more Vitamin B6 +508.8%
Contains more Vitamin B5 +1240.5%
Equal in Vitamin B2 - 0.126
Equal in Folate - 36

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
3
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +11%
Contains more Other +210%
Contains more Protein +26.7%
Contains more Fats +72.5%
Equal in Carbs - 2.1
Equal in Water - 92.82
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Alfalfa seeds
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
Contains more Carbs +11%
Contains more Other +210%
Contains more Protein +26.7%
Contains more Fats +72.5%
Equal in Carbs - 2.1
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
0
:
3
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +1759.1%
Equal in Monounsaturated Fat - 0.056
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +1759.1%
Equal in Monounsaturated Fat - 0.056

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin leaves Alfalfa seeds
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Alfalfa seeds Opinion
Net carbs 2.33g 0.2g Pumpkin leaves
Protein 3.15g 3.99g Alfalfa seeds
Fats 0.4g 0.69g Alfalfa seeds
Carbs 2.33g 2.1g Pumpkin leaves
Calories 19kcal 23kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Pumpkin leaves
Fiber 1.9g Alfalfa seeds
Calcium 39mg 32mg Pumpkin leaves
Iron 2.22mg 0.96mg Pumpkin leaves
Magnesium 38mg 27mg Pumpkin leaves
Phosphorus 104mg 70mg Pumpkin leaves
Potassium 436mg 79mg Pumpkin leaves
Sodium 11mg 6mg Alfalfa seeds
Zinc 0.2mg 0.92mg Alfalfa seeds
Copper 0.133mg 0.157mg Alfalfa seeds
Manganese 0.355mg 0.188mg Pumpkin leaves
Selenium 0.9µg 0.6µg Pumpkin leaves
Vitamin A 1942IU 155IU Pumpkin leaves
Vitamin A RAE 97µg 8µg Pumpkin leaves
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 11mg 8.2mg Pumpkin leaves
Vitamin B1 0.094mg 0.076mg Pumpkin leaves
Vitamin B2 0.128mg 0.126mg Pumpkin leaves
Vitamin B3 0.92mg 0.481mg Pumpkin leaves
Vitamin B5 0.042mg 0.563mg Alfalfa seeds
Vitamin B6 0.207mg 0.034mg Pumpkin leaves
Folate 36µg 36µg
Vitamin K 30.5µg Alfalfa seeds
Tryptophan 0.041mg Pumpkin leaves
Threonine 0.156mg 0.134mg Pumpkin leaves
Isoleucine 0.156mg 0.143mg Pumpkin leaves
Leucine 0.318mg 0.267mg Pumpkin leaves
Lysine 0.2mg 0.214mg Alfalfa seeds
Methionine 0.054mg Pumpkin leaves
Phenylalanine 0.171mg Pumpkin leaves
Valine 0.181mg 0.145mg Pumpkin leaves
Histidine 0.05mg Pumpkin leaves
Saturated Fat 0.207g 0.069g Alfalfa seeds
Monounsaturated Fat 0.052g 0.056g Alfalfa seeds
Polyunsaturated fat 0.022g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Alfalfa seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Pumpkin leaves
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.138g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/nutrients
  2. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.