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  6. Alfalfa seeds vs. Rapini

Alfalfa seeds vs. Rapini — In-Depth Nutrition Comparison

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What are the differences between Alfalfa seeds and Rapini?

  • Alfalfa seeds are higher in Copper, yet Rapini is higher in Vitamin K, Iron, Vitamin A RAE, Vitamin C, Folate, Vitamin E , Vitamin B6, Manganese, and Calcium.
  • Rapini's daily need coverage for Vitamin K is 161% more.
  • Alfalfa seeds have 4 times more Copper than Rapini. While Alfalfa seeds have 0.157mg of Copper, Rapini has only 0.042mg.

We used Alfalfa seeds, sprouted, raw and Broccoli raab, raw types in this article.

Infographic

Alfalfa seeds vs Rapini 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
4
:
6
Rapini
Rapini
Contains more Magnesium +22.7%
Contains less Sodium -81.8%
Contains more Zinc +19.5%
Contains more Copper +273.8%
Contains more Calcium +237.5%
Contains more Iron +122.9%
Contains more Potassium +148.1%
Contains more Manganese +110.1%
Contains more Selenium +66.7%
Equal in Phosphorus - 73
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Magnesium +22.7%
Contains less Sodium -81.8%
Contains more Zinc +19.5%
Contains more Copper +273.8%
Contains more Calcium +237.5%
Contains more Iron +122.9%
Contains more Potassium +148.1%
Contains more Manganese +110.1%
Contains more Selenium +66.7%
Equal in Phosphorus - 73

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
1
:
9
Rapini
Rapini
Contains more Vitamin B5 +74.8%
Contains more Vitamin A +1591.6%
Contains more Vitamin E +8000%
Contains more Vitamin C +146.3%
Contains more Vitamin B1 +113.2%
Contains more Vitamin B3 +153.8%
Contains more Vitamin B6 +402.9%
Contains more Folate +130.6%
Contains more Vitamin K +634.4%
Equal in Vitamin B2 - 0.129
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%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin B5 +74.8%
Contains more Vitamin A +1591.6%
Contains more Vitamin E +8000%
Contains more Vitamin C +146.3%
Contains more Vitamin B1 +113.2%
Contains more Vitamin B3 +153.8%
Contains more Vitamin B6 +402.9%
Contains more Folate +130.6%
Contains more Vitamin K +634.4%
Equal in Vitamin B2 - 0.129

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Rapini
Rapini
Contains more Protein +25.9%
Contains more Fats +40.8%
Contains more Carbs +35.7%
Contains more Other +135%
Equal in Water - 92.55
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
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Protein +25.9%
Contains more Fats +40.8%
Contains more Carbs +35.7%
Contains more Other +135%
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +115.4%
Contains more Polyunsaturated fat +214.6%
Contains less Saturated Fat -27.5%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +115.4%
Contains more Polyunsaturated fat +214.6%
Contains less Saturated Fat -27.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
0
:
3
Rapini
Rapini
Contains more Sucrose +∞%
Contains more Glucose +25%
Contains more Fructose +41.7%
Alfalfa seeds
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
Rapini
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +25%
Contains more Fructose +41.7%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Rapini Opinion
Net carbs 0.2g 0.15g Alfalfa seeds
Protein 3.99g 3.17g Alfalfa seeds
Fats 0.69g 0.49g Alfalfa seeds
Carbs 2.1g 2.85g Rapini
Calories 23kcal 22kcal Alfalfa seeds
Fructose 0.12g 0.17g Rapini
Sugar 0.2g 0.38g Alfalfa seeds
Fiber 1.9g 2.7g Rapini
Calcium 32mg 108mg Rapini
Iron 0.96mg 2.14mg Rapini
Magnesium 27mg 22mg Alfalfa seeds
Phosphorus 70mg 73mg Rapini
Potassium 79mg 196mg Rapini
Sodium 6mg 33mg Alfalfa seeds
Zinc 0.92mg 0.77mg Alfalfa seeds
Copper 0.157mg 0.042mg Alfalfa seeds
Manganese 0.188mg 0.395mg Rapini
Selenium 0.6µg 1µg Rapini
Vitamin A 155IU 2622IU Rapini
Vitamin A RAE 8µg 131µg Rapini
Vitamin E 0.02mg 1.62mg Rapini
Vitamin C 8.2mg 20.2mg Rapini
Vitamin B1 0.076mg 0.162mg Rapini
Vitamin B2 0.126mg 0.129mg Rapini
Vitamin B3 0.481mg 1.221mg Rapini
Vitamin B5 0.563mg 0.322mg Alfalfa seeds
Vitamin B6 0.034mg 0.171mg Rapini
Folate 36µg 83µg Rapini
Vitamin K 30.5µg 224µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.134mg 0.106mg Alfalfa seeds
Isoleucine 0.143mg 0.104mg Alfalfa seeds
Leucine 0.267mg 0.17mg Alfalfa seeds
Lysine 0.214mg 0.198mg Alfalfa seeds
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.145mg 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.069g 0.05g Rapini
Monounsaturated Fat 0.056g 0.026g Alfalfa seeds
Polyunsaturated fat 0.409g 0.13g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Rapini
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
86%
Rapini
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
27%
Rapini

Comparison summary

Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.019g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 32)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.