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  6. Alfalfa seeds vs. Cassava

Alfalfa seeds vs. Cassava — In-Depth Nutrition Comparison

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A recap on 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 covers 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
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
Cassava
Cassava
Contains more Calcium +100%
Contains more Iron +255.6%
Contains more Magnesium +28.6%
Contains more Phosphorus +159.3%
Contains less Sodium -57.1%
Contains more Zinc +170.6%
Contains more Copper +57%
Contains more Potassium +243%
Contains more Manganese +104.3%
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%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +100%
Contains more Iron +255.6%
Contains more Magnesium +28.6%
Contains more Phosphorus +159.3%
Contains less Sodium -57.1%
Contains more Zinc +170.6%
Contains more Copper +57%
Contains more Potassium +243%
Contains more Manganese +104.3%
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
5
:
5
Cassava
Cassava
Contains more Vitamin A +1092.3%
Contains more Vitamin B2 +162.5%
Contains more Vitamin B5 +426.2%
Contains more Folate +33.3%
Contains more Vitamin K +1505.3%
Contains more Vitamin E +850%
Contains more Vitamin C +151.2%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B3 +77.5%
Contains more Vitamin B6 +158.8%
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%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +1092.3%
Contains more Vitamin B2 +162.5%
Contains more Vitamin B5 +426.2%
Contains more Folate +33.3%
Contains more Vitamin K +1505.3%
Contains more Vitamin E +850%
Contains more Vitamin C +151.2%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B3 +77.5%
Contains more Vitamin B6 +158.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Cassava
Cassava
Contains more Protein +193.4%
Contains more Fats +146.4%
Contains more Water +55.5%
Contains more Carbs +1712.4%
Contains more Other +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
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +193.4%
Contains more Fats +146.4%
Contains more Water +55.5%
Contains more Carbs +1712.4%
Contains more Other +55%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Cassava
Cassava
Contains more Polyunsaturated fat +752.1%
Contains more Monounsaturated Fat +33.9%
Equal in Saturated Fat - 0.074
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +752.1%
Contains more Monounsaturated Fat +33.9%
Equal in Saturated Fat - 0.074

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Cassava Opinion
Net carbs 0.2g 36.26g Cassava
Protein 3.99g 1.36g Alfalfa seeds
Fats 0.69g 0.28g Alfalfa seeds
Carbs 2.1g 38.06g Cassava
Calories 23kcal 160kcal Cassava
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 1.7g Alfalfa seeds
Fiber 1.9g 1.8g Alfalfa seeds
Calcium 32mg 16mg Alfalfa seeds
Iron 0.96mg 0.27mg Alfalfa seeds
Magnesium 27mg 21mg Alfalfa seeds
Phosphorus 70mg 27mg Alfalfa seeds
Potassium 79mg 271mg Cassava
Sodium 6mg 14mg Alfalfa seeds
Zinc 0.92mg 0.34mg Alfalfa seeds
Copper 0.157mg 0.1mg Alfalfa seeds
Manganese 0.188mg 0.384mg Cassava
Selenium 0.6µg 0.7µg Cassava
Vitamin A 155IU 13IU Alfalfa seeds
Vitamin A RAE 8µg 1µg Alfalfa seeds
Vitamin E 0.02mg 0.19mg Cassava
Vitamin C 8.2mg 20.6mg Cassava
Vitamin B1 0.076mg 0.087mg Cassava
Vitamin B2 0.126mg 0.048mg Alfalfa seeds
Vitamin B3 0.481mg 0.854mg Cassava
Vitamin B5 0.563mg 0.107mg Alfalfa seeds
Vitamin B6 0.034mg 0.088mg Cassava
Folate 36µg 27µg Alfalfa seeds
Vitamin K 30.5µg 1.9µg Alfalfa seeds
Tryptophan 0.019mg Cassava
Threonine 0.134mg 0.028mg Alfalfa seeds
Isoleucine 0.143mg 0.027mg Alfalfa seeds
Leucine 0.267mg 0.039mg Alfalfa seeds
Lysine 0.214mg 0.044mg Alfalfa seeds
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.145mg 0.035mg Alfalfa seeds
Histidine 0.02mg Cassava
Saturated Fat 0.069g 0.074g Alfalfa seeds
Monounsaturated Fat 0.056g 0.075g Cassava
Polyunsaturated fat 0.409g 0.048g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Cassava
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
14%
Cassava
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 94)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.2)
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.
Which food is richer in vitamins?
?
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. 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.