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Alfalfa seeds vs. Cassava — In-Depth Nutrition Comparison

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A recap on the differences between alfalfa seeds and cassava

  • Alfalfa seeds have more vitamin K, vitamin B5, iron, copper, phosphorus, vitamin B2, and zinc; however, cassava is higher in vitamin C, manganese, and potassium.
  • Alfalfa seeds cover your daily vitamin K needs 24% more than cassava.
  • Cassava contains 5 times less vitamin B5 than alfalfa seeds. Alfalfa seeds contain 0.563mg of vitamin B5, while cassava contains 0.107mg.

Food varieties used in this article are Alfalfa seeds, sprouted, raw and Cassava, raw.

Infographic

Alfalfa seeds vs Cassava infographic
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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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +100%
Contains more IronIron +255.6%
Contains more CopperCopper +57%
Contains more ZincZinc +170.6%
Contains more PhosphorusPhosphorus +159.3%
Contains less SodiumSodium -57.1%
Contains more PotassiumPotassium +243%
Contains more ManganeseManganese +104.3%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 27% 2.7% 0.4% 0% 19% 29% 9% 34% 7.8% 0% 76% 27% 7.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B2Vitamin B2 +162.5%
Contains more Vitamin B5Vitamin B5 +426.2%
Contains more Vitamin KVitamin K +1505.3%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +151.2%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B1Vitamin B1 +14.5%
Contains more Vitamin B3Vitamin B3 +77.5%
Contains more Vitamin B6Vitamin B6 +158.8%
Contains more CholineCholine +64.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Cassava DV% diff.
Vitamin K 30.5µg 1.9µg 24%
Vitamin C 8.2mg 20.6mg 14%
Carbs 2.1g 38.06g 12%
Manganese 0.188mg 0.384mg 9%
Vitamin B5 0.563mg 0.107mg 9%
Iron 0.96mg 0.27mg 9%
Calories 23kcal 160kcal 7%
Copper 0.157mg 0.1mg 6%
Potassium 79mg 271mg 6%
Phosphorus 70mg 27mg 6%
Vitamin B2 0.126mg 0.048mg 6%
Protein 3.99g 1.36g 5%
Zinc 0.92mg 0.34mg 5%
Vitamin B6 0.034mg 0.088mg 4%
Folate 36µg 27µg 2%
Calcium 32mg 16mg 2%
Choline 14.4mg 23.7mg 2%
Polyunsaturated fat 0.409g 0.048g 2%
Vitamin B3 0.481mg 0.854mg 2%
Vitamin B1 0.076mg 0.087mg 1%
Fats 0.69g 0.28g 1%
Vitamin E 0.02mg 0.19mg 1%
Vitamin A 8µg 1µg 1%
Magnesium 27mg 21mg 1%
Net carbs 0.2g 36.26g N/A
Sugar 0.2g 1.7g N/A
Fiber 1.9g 1.8g 0%
Sodium 6mg 14mg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.069g 0.074g 0%
Monounsaturated fat 0.056g 0.075g 0%
Tryptophan 0.019mg 0%
Threonine 0.134mg 0.028mg 0%
Isoleucine 0.143mg 0.027mg 0%
Leucine 0.267mg 0.039mg 0%
Lysine 0.214mg 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.145mg 0.035mg 0%
Histidine 0.02mg 0%
Fructose 0.12g 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +193.4%
Contains more FatsFats +146.4%
Contains more WaterWater +55.5%
Contains more CarbsCarbs +1712.4%
Contains more OtherOther +55%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Poly. FatPolyunsaturated fat +752.1%
Contains more Mono. FatMonounsaturated fat +33.9%
~equal in Saturated fat ~0.074g

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.