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  6. Alfalfa seeds vs. Green bean raw

Alfalfa seeds vs. Green bean raw — In-Depth Nutrition Comparison

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Summary of differences between alfalfa seeds and green bean raw

  • Alfalfa seeds have more copper, vitamin B5, and zinc, while green bean raw has more vitamin A, vitamin K, and vitamin B6.
  • Green bean raw covers your daily need for vitamin A, 11% more than alfalfa seeds.
  • Alfalfa seeds contain 4 times more zinc than green bean raw. While alfalfa seeds contain 0.92mg of zinc, green bean raw contains only 0.24mg.
  • The amount of sugar in alfalfa seeds is lower.

These are the specific foods used in this comparison Alfalfa seeds, sprouted, raw and Beans, snap, green, raw.

Infographic

Alfalfa seeds vs Green bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 9.6% 7% 36% 52% 25% 30% 0.78% 25% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more CopperCopper +127.5%
Contains more ZincZinc +283.3%
Contains more PhosphorusPhosphorus +84.2%
Contains more CalciumCalcium +15.6%
Contains more PotassiumPotassium +167.1%
Contains more ManganeseManganese +14.9%
~equal in Magnesium ~25mg
~equal in Iron ~1.03mg
~equal in Sodium ~6mg
~equal in Selenium ~0.6µg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 27% 0% 2.7% 0.4% 19% 29% 9% 34% 7.8% 0% 76% 27%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B5Vitamin B5 +150.2%
Contains more Vitamin CVitamin C +48.8%
Contains more Vitamin AVitamin A +337.5%
Contains more Vitamin EVitamin E +1950%
Contains more Vitamin B3Vitamin B3 +52.6%
Contains more Vitamin B6Vitamin B6 +314.7%
Contains more Vitamin KVitamin K +41%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.082mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~33µg

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Green bean raw DV% diff.
Copper 0.157mg 0.069mg 10%
Vitamin K 30.5µg 43µg 10%
Vitamin B6 0.034mg 0.141mg 8%
Vitamin B5 0.563mg 0.225mg 7%
Zinc 0.92mg 0.24mg 6%
Phosphorus 70mg 38mg 5%
Protein 3.99g 1.83g 4%
Vitamin C 8.2mg 12.2mg 4%
Potassium 79mg 211mg 4%
Fiber 1.9g 2.7g 3%
Vitamin A 8µg 35µg 3%
Vitamin E 0.02mg 0.41mg 3%
Carbs 2.1g 6.97g 2%
Vitamin B2 0.126mg 0.104mg 2%
Vitamin B3 0.481mg 0.734mg 2%
Polyunsaturated fat 0.409g 0.113g 2%
Fructose 0.12g 1.39g 2%
Fats 0.69g 0.22g 1%
Calcium 32mg 37mg 1%
Iron 0.96mg 1.03mg 1%
Manganese 0.188mg 0.216mg 1%
Vitamin B1 0.076mg 0.082mg 1%
Folate 36µg 33µg 1%
Calories 23kcal 31kcal 0%
Protein per 100 calories 17g 5.9g N/A
Calories per 10 g protein 58kcal 169kcal N/A
Weight per 100 calories 435g 323g N/A
Net carbs 0.2g 4.27g N/A
Magnesium 27mg 25mg 0%
Sugar 0.2g 3.26g N/A
Starch 0.88g 0%
Sodium 6mg 6mg 0%
Selenium 0.6µg 0.6µg 0%
Choline 14.4mg 15.3mg 0%
Saturated fat 0.069g 0.05g 0%
Monounsaturated fat 0.056g 0.01g 0%
Tryptophan 0.019mg 0%
Threonine 0.134mg 0.079mg 0%
Isoleucine 0.143mg 0.066mg 0%
Leucine 0.267mg 0.112mg 0%
Lysine 0.214mg 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.145mg 0.09mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +118%
Contains more FatsFats +213.6%
Contains more CarbsCarbs +231.9%
Contains more OtherOther +65%
~equal in Water ~90.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 10% 77%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.409 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +460%
Contains more Poly. FatPolyunsaturated fat +261.9%
Contains less Sat. FatSaturated fat -27.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
40% 60%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.08 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1787.5%
Contains more FructoseFructose +1058.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.