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Alfalfa seeds vs. Cardoon — In-Depth Nutrition Comparison

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Summary of differences between Alfalfa seeds and Cardoon

  • Alfalfa seeds have more Vitamin B2, Vitamin C, Zinc, and Phosphorus, while Cardoon have more Potassium, Copper, Folate, and Vitamin B6.
  • Alfalfa seeds contain 5 times more Zinc than Cardoon. While Alfalfa seeds contain 0.92mg of Zinc, Cardoon contains only 0.17mg.
  • The amount of Sodium in Alfalfa seeds are lower.

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

Infographic

Alfalfa seeds vs Cardoon 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.
Contains more Iron +37.1%
Contains more Phosphorus +204.3%
Contains less Sodium -96.5%
Contains more Zinc +441.2%
Contains more Selenium +200%
Contains more Calcium +118.8%
Contains more Magnesium +55.6%
Contains more Potassium +406.3%
Contains more Copper +47.1%
Contains more Manganese +36.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Iron +37.1%
Contains more Phosphorus +204.3%
Contains less Sodium -96.5%
Contains more Zinc +441.2%
Contains more Selenium +200%
Contains more Calcium +118.8%
Contains more Magnesium +55.6%
Contains more Potassium +406.3%
Contains more Copper +47.1%
Contains more Manganese +36.2%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +310%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +320%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B5 +66.6%
Contains more Vitamin B6 +241.2%
Contains more Folate +88.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 1% 0% 28% 19% 30% 10% 34% 8% 27% 0% 8% 77%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +310%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +320%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B5 +66.6%
Contains more Vitamin B6 +241.2%
Contains more Folate +88.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +470%
Contains more Fats +590%
Contains more Carbs +93.8%
Contains more Other +182.5%
Equal in Water - 94
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more Protein +470%
Contains more Fats +590%
Contains more Carbs +93.8%
Contains more Other +182.5%
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +211.1%
Contains more Polyunsaturated fat +897.6%
Contains less Saturated Fat -84.1%
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Monounsaturated Fat +211.1%
Contains more Polyunsaturated fat +897.6%
Contains less Saturated Fat -84.1%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Cardoon Opinion
Net carbs 0.2g 2.47g Cardoon
Protein 3.99g 0.7g Alfalfa seeds
Fats 0.69g 0.1g Alfalfa seeds
Carbs 2.1g 4.07g Cardoon
Calories 23kcal 17kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Cardoon
Fiber 1.9g 1.6g Alfalfa seeds
Calcium 32mg 70mg Cardoon
Iron 0.96mg 0.7mg Alfalfa seeds
Magnesium 27mg 42mg Cardoon
Phosphorus 70mg 23mg Alfalfa seeds
Potassium 79mg 400mg Cardoon
Sodium 6mg 170mg Alfalfa seeds
Zinc 0.92mg 0.17mg Alfalfa seeds
Copper 0.157mg 0.231mg Cardoon
Manganese 0.188mg 0.256mg Cardoon
Selenium 0.6µg 0.2µg Alfalfa seeds
Vitamin A 155IU 0IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 8.2mg 2mg Alfalfa seeds
Vitamin B1 0.076mg 0.02mg Alfalfa seeds
Vitamin B2 0.126mg 0.03mg Alfalfa seeds
Vitamin B3 0.481mg 0.3mg Alfalfa seeds
Vitamin B5 0.563mg 0.338mg Alfalfa seeds
Vitamin B6 0.034mg 0.116mg Cardoon
Folate 36µg 68µg Cardoon
Choline 14.4mg Alfalfa seeds
Vitamin K 30.5µg Alfalfa seeds
Threonine 0.134mg Alfalfa seeds
Isoleucine 0.143mg Alfalfa seeds
Leucine 0.267mg Alfalfa seeds
Lysine 0.214mg Alfalfa seeds
Valine 0.145mg Alfalfa seeds
Saturated Fat 0.069g 0.011g Cardoon
Monounsaturated Fat 0.056g 0.018g Alfalfa seeds
Polyunsaturated fat 0.409g 0.041g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Cardoon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
19%
Alfalfa seeds
9%
Cardoon
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
26%
Cardoon

Comparison summary

Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.058g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 164mg)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.