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  6. Alfalfa seeds vs. Beetroot

Alfalfa seeds vs. Beetroot — In-Depth Nutrition Comparison

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Differences between Alfalfa seeds and Beetroot

  • Alfalfa seeds are higher in Vitamin K, Copper, Vitamin B5, Vitamin B2, and Zinc, however, Beetroot is richer in Folate, Potassium, and Manganese.
  • Alfalfa seeds' daily need coverage for Vitamin K is 25% higher.
  • Alfalfa seeds have 4 times more Vitamin B5 than Beetroot. While Alfalfa seeds have 0.563mg of Vitamin B5, Beetroot has only 0.155mg.

The food types used in this comparison are Alfalfa seeds, sprouted, raw and Beets, raw.

Infographic

Alfalfa seeds vs Beetroot 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
7
:
3
Beetroot
Beetroot
Contains more Calcium +100%
Contains more Iron +20%
Contains more Magnesium +17.4%
Contains more Phosphorus +75%
Contains less Sodium -92.3%
Contains more Zinc +162.9%
Contains more Copper +109.3%
Contains more Potassium +311.4%
Contains more Manganese +75%
Contains more Selenium +16.7%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +100%
Contains more Iron +20%
Contains more Magnesium +17.4%
Contains more Phosphorus +75%
Contains less Sodium -92.3%
Contains more Zinc +162.9%
Contains more Copper +109.3%
Contains more Potassium +311.4%
Contains more Manganese +75%
Contains more Selenium +16.7%

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
7
:
3
Beetroot
Beetroot
Contains more Vitamin A +369.7%
Contains more Vitamin C +67.3%
Contains more Vitamin B1 +145.2%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +44%
Contains more Vitamin B5 +263.2%
Contains more Vitamin K +15150%
Contains more Vitamin E +100%
Contains more Vitamin B6 +97.1%
Contains more Folate +202.8%
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%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +369.7%
Contains more Vitamin C +67.3%
Contains more Vitamin B1 +145.2%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +44%
Contains more Vitamin B5 +263.2%
Contains more Vitamin K +15150%
Contains more Vitamin E +100%
Contains more Vitamin B6 +97.1%
Contains more Folate +202.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Beetroot
Beetroot
Contains more Protein +147.8%
Contains more Fats +305.9%
Contains more Carbs +355.2%
Contains more Other +170%
Equal in Water - 87.58
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
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +147.8%
Contains more Fats +305.9%
Contains more Carbs +355.2%
Contains more Other +170%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Beetroot
Beetroot
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +581.7%
Contains less Saturated Fat -60.9%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +581.7%
Contains less Saturated Fat -60.9%

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 Beetroot
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Beetroot Opinion
Net carbs 0.2g 6.76g Beetroot
Protein 3.99g 1.61g Alfalfa seeds
Fats 0.69g 0.17g Alfalfa seeds
Carbs 2.1g 9.56g Beetroot
Calories 23kcal 43kcal Beetroot
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 6.76g Alfalfa seeds
Fiber 1.9g 2.8g Beetroot
Calcium 32mg 16mg Alfalfa seeds
Iron 0.96mg 0.8mg Alfalfa seeds
Magnesium 27mg 23mg Alfalfa seeds
Phosphorus 70mg 40mg Alfalfa seeds
Potassium 79mg 325mg Beetroot
Sodium 6mg 78mg Alfalfa seeds
Zinc 0.92mg 0.35mg Alfalfa seeds
Copper 0.157mg 0.075mg Alfalfa seeds
Manganese 0.188mg 0.329mg Beetroot
Selenium 0.6µg 0.7µg Beetroot
Vitamin A 155IU 33IU Alfalfa seeds
Vitamin A RAE 8µg 2µg Alfalfa seeds
Vitamin E 0.02mg 0.04mg Beetroot
Vitamin C 8.2mg 4.9mg Alfalfa seeds
Vitamin B1 0.076mg 0.031mg Alfalfa seeds
Vitamin B2 0.126mg 0.04mg Alfalfa seeds
Vitamin B3 0.481mg 0.334mg Alfalfa seeds
Vitamin B5 0.563mg 0.155mg Alfalfa seeds
Vitamin B6 0.034mg 0.067mg Beetroot
Folate 36µg 109µg Beetroot
Vitamin K 30.5µg 0.2µg Alfalfa seeds
Tryptophan 0.019mg Beetroot
Threonine 0.134mg 0.047mg Alfalfa seeds
Isoleucine 0.143mg 0.048mg Alfalfa seeds
Leucine 0.267mg 0.068mg Alfalfa seeds
Lysine 0.214mg 0.058mg Alfalfa seeds
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.145mg 0.056mg Alfalfa seeds
Histidine 0.021mg Beetroot
Saturated Fat 0.069g 0.027g Beetroot
Monounsaturated Fat 0.056g 0.032g Alfalfa seeds
Polyunsaturated fat 0.409g 0.06g Alfalfa seeds

Which food is preferable for your diet?

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

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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
12%
Beetroot
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
19%
Beetroot

Comparison summary

Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.042g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 6.56g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 72mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 64)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.5)
Which food is richer in vitamins?
Alfalfa seeds
Alfalfa seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.