Spinach vs. Alfalfa seeds — In-Depth Nutrition Comparison
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How are Spinach and Alfalfa seeds different?
- Spinach has more Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Vitamin B6, Magnesium, Vitamin E , Potassium, and Calcium than Alfalfa seeds.
- Daily need coverage for Vitamin K from Spinach is 386% higher.
- Spinach contains 104 times more Vitamin E than Alfalfa seeds. While Spinach contains 2.08mg of Vitamin E , Alfalfa seeds contain only 0.02mg.
Spinach, cooked, boiled, drained, without salt and Alfalfa seeds, sprouted, raw are the varieties used in this article.
Infographic
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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.
Contains
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Calcium
+325%
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Iron
+271.9%
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Magnesium
+222.2%
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Potassium
+489.9%
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Copper
+10.8%
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Manganese
+397.3%
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Selenium
+150%
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Phosphorus
+25%
Contains
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Sodium
-91.4%
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Zinc
+21.1%
Equal in Copper - 0.157
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Calcium
+325%
Contains
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Iron
+271.9%
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Magnesium
+222.2%
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Potassium
+489.9%
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Copper
+10.8%
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Manganese
+397.3%
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Selenium
+150%
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Phosphorus
+25%
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Sodium
-91.4%
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Zinc
+21.1%
Equal in Copper - 0.157
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.
9
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Vitamin A
+6661.9%
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Vitamin E
+10300%
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Vitamin C
+19.5%
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Vitamin B1
+25%
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Vitamin B2
+87.3%
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Vitamin B6
+611.8%
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Folate
+305.6%
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Vitamin K
+1518.4%
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Vitamin B5
+288.3%
Equal in Vitamin B3 - 0.481
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Vitamin A
+6661.9%
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Vitamin E
+10300%
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Vitamin C
+19.5%
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Vitamin B1
+25%
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Vitamin B2
+87.3%
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Vitamin B6
+611.8%
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Folate
+305.6%
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Vitamin K
+1518.4%
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Vitamin B5
+288.3%
Equal in Vitamin B3 - 0.481
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+78.6%
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Other
+352.5%
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Protein
+34.3%
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Fats
+165.4%
Equal in Water - 92.82
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
3.99 g
Fats:
0.69 g
Carbs:
2.1 g
Water:
92.82 g
Other:
0.4 g
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Carbs
+78.6%
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Other
+352.5%
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Protein
+34.3%
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Fats
+165.4%
Equal in Water - 92.82
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-37.7%
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Monounsaturated Fat
+833.3%
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Polyunsaturated fat
+275.2%
Saturated Fat:
0.043 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.109 g
Saturated Fat:
0.069 g
Monounsaturated Fat:
0.056 g
Polyunsaturated fat:
0.409 g
Contains
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Saturated Fat
-37.7%
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Monounsaturated Fat
+833.3%
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Polyunsaturated fat
+275.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rich in minerals | |||
Lower in Saturated Fat | |||
Rich in vitamins | |||
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 1.35g | 0.2g | |
Protein | 2.97g | 3.99g | |
Fats | 0.26g | 0.69g | |
Carbs | 3.75g | 2.1g | |
Calories | 23kcal | 23kcal | |
Fructose | 0.12g | ||
Sugar | 0.43g | 0.2g | |
Fiber | 2.4g | 1.9g | |
Calcium | 136mg | 32mg | |
Iron | 3.57mg | 0.96mg | |
Magnesium | 87mg | 27mg | |
Phosphorus | 56mg | 70mg | |
Potassium | 466mg | 79mg | |
Sodium | 70mg | 6mg | |
Zinc | 0.76mg | 0.92mg | |
Copper | 0.174mg | 0.157mg | |
Manganese | 0.935mg | 0.188mg | |
Selenium | 1.5µg | 0.6µg | |
Vitamin A | 10481IU | 155IU | |
Vitamin A RAE | 524µg | 8µg | |
Vitamin E | 2.08mg | 0.02mg | |
Vitamin C | 9.8mg | 8.2mg | |
Vitamin B1 | 0.095mg | 0.076mg | |
Vitamin B2 | 0.236mg | 0.126mg | |
Vitamin B3 | 0.49mg | 0.481mg | |
Vitamin B5 | 0.145mg | 0.563mg | |
Vitamin B6 | 0.242mg | 0.034mg | |
Folate | 146µg | 36µg | |
Vitamin K | 493.6µg | 30.5µg | |
Tryptophan | 0.04mg | ||
Threonine | 0.127mg | 0.134mg | |
Isoleucine | 0.152mg | 0.143mg | |
Leucine | 0.231mg | 0.267mg | |
Lysine | 0.182mg | 0.214mg | |
Methionine | 0.055mg | ||
Phenylalanine | 0.134mg | ||
Valine | 0.168mg | 0.145mg | |
Histidine | 0.066mg | ||
Saturated Fat | 0.043g | 0.069g | |
Monounsaturated Fat | 0.006g | 0.056g | |
Polyunsaturated fat | 0.109g | 0.409g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | Equal | |
Low Glycemic Index diet |
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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
183%
20%
Minerals Daily Need Coverage Score
52%
21%
Comparison summary
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.026g)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Alfalfa seeds contains less Sodium (difference - 64mg)
Which food is lower in glycemic index?
Alfalfa seeds is lower in glycemic index (difference - 32)
Which food is cheaper?
Alfalfa seeds is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)