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  6. Alfalfa seeds vs. Chinese cabbage

Alfalfa seeds vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the differences between Alfalfa seeds and Chinese cabbage?

  • Alfalfa seeds are higher in Copper, Vitamin B5, and Zinc, yet Chinese cabbage is higher in Vitamin C, Vitamin A RAE, Vitamin K, Vitamin B6, Folate, Calcium, and Potassium.
  • Chinese cabbage's daily need coverage for Vitamin C is 41% more.
  • Alfalfa seeds have 7 times more Copper than Chinese cabbage. While Alfalfa seeds have 0.157mg of Copper, Chinese cabbage has only 0.021mg.

We used Alfalfa seeds, sprouted, raw and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Alfalfa seeds vs Chinese cabbage 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
8
:
2
Chinese cabbage
Chinese cabbage
Contains more Iron +20%
Contains more Magnesium +42.1%
Contains more Phosphorus +89.2%
Contains less Sodium -90.8%
Contains more Zinc +384.2%
Contains more Copper +647.6%
Contains more Manganese +18.2%
Contains more Selenium +20%
Contains more Calcium +228.1%
Contains more Potassium +219%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Iron +20%
Contains more Magnesium +42.1%
Contains more Phosphorus +89.2%
Contains less Sodium -90.8%
Contains more Zinc +384.2%
Contains more Copper +647.6%
Contains more Manganese +18.2%
Contains more Selenium +20%
Contains more Calcium +228.1%
Contains more Potassium +219%

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
Chinese cabbage
Chinese cabbage
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +80%
Contains more Vitamin B5 +539.8%
Contains more Vitamin A +2782.6%
Contains more Vitamin E +350%
Contains more Vitamin C +448.8%
Contains more Vitamin B6 +470.6%
Contains more Folate +83.3%
Contains more Vitamin K +49.2%
Equal in Vitamin B3 - 0.5
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%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +80%
Contains more Vitamin B5 +539.8%
Contains more Vitamin A +2782.6%
Contains more Vitamin E +350%
Contains more Vitamin C +448.8%
Contains more Vitamin B6 +470.6%
Contains more Folate +83.3%
Contains more Vitamin K +49.2%
Equal in Vitamin B3 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Chinese cabbage
Chinese cabbage
Contains more Protein +166%
Contains more Fats +245%
Contains more Other +100%
Equal in Carbs - 2.18
Equal in Water - 95.32
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
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +166%
Contains more Fats +245%
Contains more Other +100%
Equal in Carbs - 2.18
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +273.3%
Contains more Polyunsaturated fat +326%
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
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +273.3%
Contains more Polyunsaturated fat +326%
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 Chinese cabbage
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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Chinese cabbage Opinion
Net carbs 0.2g 1.18g Chinese cabbage
Protein 3.99g 1.5g Alfalfa seeds
Fats 0.69g 0.2g Alfalfa seeds
Carbs 2.1g 2.18g Chinese cabbage
Calories 23kcal 13kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 1.18g Alfalfa seeds
Fiber 1.9g 1g Alfalfa seeds
Calcium 32mg 105mg Chinese cabbage
Iron 0.96mg 0.8mg Alfalfa seeds
Magnesium 27mg 19mg Alfalfa seeds
Phosphorus 70mg 37mg Alfalfa seeds
Potassium 79mg 252mg Chinese cabbage
Sodium 6mg 65mg Alfalfa seeds
Zinc 0.92mg 0.19mg Alfalfa seeds
Copper 0.157mg 0.021mg Alfalfa seeds
Manganese 0.188mg 0.159mg Alfalfa seeds
Selenium 0.6µg 0.5µg Alfalfa seeds
Vitamin A 155IU 4468IU Chinese cabbage
Vitamin A RAE 8µg 223µg Chinese cabbage
Vitamin E 0.02mg 0.09mg Chinese cabbage
Vitamin C 8.2mg 45mg Chinese cabbage
Vitamin B1 0.076mg 0.04mg Alfalfa seeds
Vitamin B2 0.126mg 0.07mg Alfalfa seeds
Vitamin B3 0.481mg 0.5mg Chinese cabbage
Vitamin B5 0.563mg 0.088mg Alfalfa seeds
Vitamin B6 0.034mg 0.194mg Chinese cabbage
Folate 36µg 66µg Chinese cabbage
Vitamin K 30.5µg 45.5µg Chinese cabbage
Tryptophan 0.015mg Chinese cabbage
Threonine 0.134mg 0.049mg Alfalfa seeds
Isoleucine 0.143mg 0.085mg Alfalfa seeds
Leucine 0.267mg 0.088mg Alfalfa seeds
Lysine 0.214mg 0.089mg Alfalfa seeds
Methionine 0.009mg Chinese cabbage
Phenylalanine 0.044mg Chinese cabbage
Valine 0.145mg 0.066mg Alfalfa seeds
Histidine 0.026mg Chinese cabbage
Saturated Fat 0.069g 0.027g Chinese cabbage
Monounsaturated Fat 0.056g 0.015g Alfalfa seeds
Polyunsaturated fat 0.409g 0.096g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Chinese cabbage
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
56%
Chinese cabbage
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
16%
Chinese cabbage

Comparison summary

Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.042g)
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 59mg)
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 is richer in minerals?
Alfalfa seeds
Alfalfa seeds is relatively richer in minerals
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.