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  6. Alfalfa seeds vs. Cauliflower

Alfalfa seeds vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between Alfalfa seeds and Cauliflower?

  • Alfalfa seeds are richer in Copper, Vitamin K, Iron, Zinc, and Vitamin B2, yet Cauliflower is richer in Vitamin C, Vitamin B6, Potassium, Choline, and Folate.
  • Cauliflower's daily need coverage for Vitamin C is 44% higher.
  • Alfalfa seeds have 4 times more Copper than Cauliflower. Alfalfa seeds have 0.157mg of Copper, while Cauliflower has 0.039mg.

We used Alfalfa seeds, sprouted, raw and Cauliflower, raw types in this comparison.

Infographic

Alfalfa seeds vs Cauliflower 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
:
1
Cauliflower
Cauliflower
Contains more Calcium +45.5%
Contains more Iron +128.6%
Contains more Magnesium +80%
Contains more Phosphorus +59.1%
Contains less Sodium -80%
Contains more Zinc +240.7%
Contains more Copper +302.6%
Contains more Manganese +21.3%
Contains more Potassium +278.5%
Equal in Selenium - 0.6
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +45.5%
Contains more Iron +128.6%
Contains more Magnesium +80%
Contains more Phosphorus +59.1%
Contains less Sodium -80%
Contains more Zinc +240.7%
Contains more Copper +302.6%
Contains more Manganese +21.3%
Contains more Potassium +278.5%
Equal in Selenium - 0.6

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
4
:
6
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin B1 +52%
Contains more Vitamin B2 +110%
Contains more Vitamin K +96.8%
Contains more Vitamin E +300%
Contains more Vitamin C +487.8%
Contains more Vitamin B5 +18.5%
Contains more Vitamin B6 +441.2%
Contains more Folate +58.3%
Equal in Vitamin B3 - 0.507
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%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +52%
Contains more Vitamin B2 +110%
Contains more Vitamin K +96.8%
Contains more Vitamin E +300%
Contains more Vitamin C +487.8%
Contains more Vitamin B5 +18.5%
Contains more Vitamin B6 +441.2%
Contains more Folate +58.3%
Equal in Vitamin B3 - 0.507

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Cauliflower
Cauliflower
Contains more Protein +107.8%
Contains more Fats +146.4%
Contains more Carbs +136.7%
Contains more Other +90%
Equal in Water - 92.07
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
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +107.8%
Contains more Fats +146.4%
Contains more Carbs +136.7%
Contains more Other +90%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
0
Cauliflower
Cauliflower
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +64.7%
Contains more Polyunsaturated fat +1219.4%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +64.7%
Contains more Polyunsaturated fat +1219.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
0
:
2
Cauliflower
Cauliflower
Contains more Glucose +1075%
Contains more Fructose +708.3%
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
Cauliflower
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +1075%
Contains more Fructose +708.3%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Cauliflower Opinion
Net carbs 0.2g 2.97g Cauliflower
Protein 3.99g 1.92g Alfalfa seeds
Fats 0.69g 0.28g Alfalfa seeds
Carbs 2.1g 4.97g Cauliflower
Calories 23kcal 25kcal Cauliflower
Fructose 0.12g 0.97g Cauliflower
Sugar 0.2g 1.91g Alfalfa seeds
Fiber 1.9g 2g Cauliflower
Calcium 32mg 22mg Alfalfa seeds
Iron 0.96mg 0.42mg Alfalfa seeds
Magnesium 27mg 15mg Alfalfa seeds
Phosphorus 70mg 44mg Alfalfa seeds
Potassium 79mg 299mg Cauliflower
Sodium 6mg 30mg Alfalfa seeds
Zinc 0.92mg 0.27mg Alfalfa seeds
Copper 0.157mg 0.039mg Alfalfa seeds
Manganese 0.188mg 0.155mg Alfalfa seeds
Selenium 0.6µg 0.6µg
Vitamin A 155IU 0IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 0.08mg Cauliflower
Vitamin C 8.2mg 48.2mg Cauliflower
Vitamin B1 0.076mg 0.05mg Alfalfa seeds
Vitamin B2 0.126mg 0.06mg Alfalfa seeds
Vitamin B3 0.481mg 0.507mg Cauliflower
Vitamin B5 0.563mg 0.667mg Cauliflower
Vitamin B6 0.034mg 0.184mg Cauliflower
Folate 36µg 57µg Cauliflower
Vitamin K 30.5µg 15.5µg Alfalfa seeds
Tryptophan 0.02mg Cauliflower
Threonine 0.134mg 0.076mg Alfalfa seeds
Isoleucine 0.143mg 0.071mg Alfalfa seeds
Leucine 0.267mg 0.106mg Alfalfa seeds
Lysine 0.214mg 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.145mg 0.125mg Alfalfa seeds
Histidine 0.056mg Cauliflower
Saturated Fat 0.069g 0.13g Alfalfa seeds
Monounsaturated Fat 0.056g 0.034g Alfalfa seeds
Polyunsaturated fat 0.409g 0.031g Alfalfa seeds
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.71g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 0)
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)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.