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  6. Alfalfa seeds vs. Amaranth leaves

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

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The main differences between Alfalfa seeds and Amaranth leaves

  • Alfalfa seeds have more Vitamin B5, however, Amaranth leaves have more Vitamin K, Vitamin C, Manganese, Calcium, Iron, Potassium, Vitamin A RAE, Folate, and Vitamin B6.
  • Daily need coverage for Vitamin K from Amaranth leaves is 925% higher.
  • Amaranth leaves have 9 times less Vitamin B5 than Alfalfa seeds. Alfalfa seeds have 0.563mg of Vitamin B5, while Amaranth leaves have 0.064mg.

Food types used in this article are Alfalfa seeds, sprouted, raw and Amaranth leaves, raw.

Infographic

Alfalfa seeds vs Amaranth leaves 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.
Alfalfa seeds
Alfalfa seeds
3
:
7
Amaranth leaves
Amaranth leaves
Contains more Phosphorus +40%
Contains less Sodium -70%
Contains more Calcium +571.9%
Contains more Iron +141.7%
Contains more Magnesium +103.7%
Contains more Potassium +673.4%
Contains more Manganese +370.7%
Contains more Selenium +50%
Equal in Zinc - 0.9
Equal in Copper - 0.162
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Contains more Phosphorus +40%
Contains less Sodium -70%
Contains more Calcium +571.9%
Contains more Iron +141.7%
Contains more Magnesium +103.7%
Contains more Potassium +673.4%
Contains more Manganese +370.7%
Contains more Selenium +50%
Equal in Zinc - 0.9
Equal in Copper - 0.162

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.
Alfalfa seeds
Alfalfa seeds
3
:
7
Amaranth leaves
Amaranth leaves
Contains more Vitamin B1 +181.5%
Contains more Vitamin B5 +779.7%
Contains more Vitamin A +1781.9%
Contains more Vitamin C +428%
Contains more Vitamin B2 +25.4%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B6 +464.7%
Contains more Folate +136.1%
Contains more Vitamin K +3637.7%
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%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
Contains more Vitamin B1 +181.5%
Contains more Vitamin B5 +779.7%
Contains more Vitamin A +1781.9%
Contains more Vitamin C +428%
Contains more Vitamin B2 +25.4%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B6 +464.7%
Contains more Folate +136.1%
Contains more Vitamin K +3637.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Amaranth leaves
Amaranth leaves
Contains more Protein +62.2%
Contains more Fats +109.1%
Contains more Carbs +91.4%
Contains more Other +275%
Equal in Water - 91.69
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
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more Protein +62.2%
Contains more Fats +109.1%
Contains more Carbs +91.4%
Contains more Other +275%
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Amaranth leaves
Amaranth leaves
Contains less Saturated Fat -24.2%
Contains more Polyunsaturated fat +178.2%
Contains more Monounsaturated Fat +35.7%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -24.2%
Contains more Polyunsaturated fat +178.2%
Contains more Monounsaturated Fat +35.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Amaranth leaves Opinion
Net carbs 0.2g 4.02g Amaranth leaves
Protein 3.99g 2.46g Alfalfa seeds
Fats 0.69g 0.33g Alfalfa seeds
Carbs 2.1g 4.02g Amaranth leaves
Calories 23kcal 23kcal
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Amaranth leaves
Fiber 1.9g Alfalfa seeds
Calcium 32mg 215mg Amaranth leaves
Iron 0.96mg 2.32mg Amaranth leaves
Magnesium 27mg 55mg Amaranth leaves
Phosphorus 70mg 50mg Alfalfa seeds
Potassium 79mg 611mg Amaranth leaves
Sodium 6mg 20mg Alfalfa seeds
Zinc 0.92mg 0.9mg Alfalfa seeds
Copper 0.157mg 0.162mg Amaranth leaves
Manganese 0.188mg 0.885mg Amaranth leaves
Selenium 0.6µg 0.9µg Amaranth leaves
Vitamin A 155IU 2917IU Amaranth leaves
Vitamin A RAE 8µg 146µg Amaranth leaves
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 8.2mg 43.3mg Amaranth leaves
Vitamin B1 0.076mg 0.027mg Alfalfa seeds
Vitamin B2 0.126mg 0.158mg Amaranth leaves
Vitamin B3 0.481mg 0.658mg Amaranth leaves
Vitamin B5 0.563mg 0.064mg Alfalfa seeds
Vitamin B6 0.034mg 0.192mg Amaranth leaves
Folate 36µg 85µg Amaranth leaves
Vitamin K 30.5µg 1140µg Amaranth leaves
Tryptophan 0.031mg Amaranth leaves
Threonine 0.134mg 0.099mg Alfalfa seeds
Isoleucine 0.143mg 0.119mg Alfalfa seeds
Leucine 0.267mg 0.195mg Alfalfa seeds
Lysine 0.214mg 0.127mg Alfalfa seeds
Methionine 0.036mg Amaranth leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.145mg 0.137mg Alfalfa seeds
Histidine 0.052mg Amaranth leaves
Saturated Fat 0.069g 0.091g Alfalfa seeds
Monounsaturated Fat 0.056g 0.076g Amaranth leaves
Polyunsaturated fat 0.409g 0.147g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Amaranth leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
20%
Alfalfa seeds
278%
Amaranth leaves
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
47%
Amaranth leaves

Comparison summary

Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.2g)
Which food is richer in vitamins?
Amaranth leaves
Amaranth leaves is relatively richer in vitamins
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.022g)
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 ($)

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. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/nutrients
  2. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.