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  6. Alfalfa seeds vs. Chard

Alfalfa seeds vs. Chard — In-Depth Nutrition Comparison

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How are Alfalfa seeds and Chard different?

  • Alfalfa seeds are higher in Vitamin B5, and Folate, however, Chard is richer in Vitamin K, Vitamin A RAE, Iron, Magnesium, Potassium, Vitamin E , and Vitamin C.
  • Daily need coverage for Vitamin K from Chard is 247% higher.
  • Alfalfa seeds contain 4 times more Folate than Chard. While Alfalfa seeds contain 36µg of Folate, Chard contains only 9µg.
  • Alfalfa seeds have less Sodium.

Alfalfa seeds, sprouted, raw and Chard, swiss, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Alfalfa seeds vs Chard 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
3
:
7
Chard
Chard
Contains more Phosphorus +112.1%
Contains less Sodium -96.6%
Contains more Zinc +178.8%
Contains more Calcium +81.3%
Contains more Iron +135.4%
Contains more Magnesium +218.5%
Contains more Potassium +594.9%
Contains more Manganese +77.7%
Contains more Selenium +50%
Equal in Copper - 0.163
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +112.1%
Contains less Sodium -96.6%
Contains more Zinc +178.8%
Contains more Calcium +81.3%
Contains more Iron +135.4%
Contains more Magnesium +218.5%
Contains more Potassium +594.9%
Contains more Manganese +77.7%
Contains more Selenium +50%
Equal in Copper - 0.163

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
Chard
Chard
Contains more Vitamin B1 +123.5%
Contains more Vitamin B2 +46.5%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B5 +245.4%
Contains more Folate +300%
Contains more Vitamin A +3851%
Contains more Vitamin E +9350%
Contains more Vitamin C +119.5%
Contains more Vitamin B6 +150%
Contains more Vitamin K +973.1%
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%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B2 +46.5%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B5 +245.4%
Contains more Folate +300%
Contains more Vitamin A +3851%
Contains more Vitamin E +9350%
Contains more Vitamin C +119.5%
Contains more Vitamin B6 +150%
Contains more Vitamin K +973.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Chard
Chard
Contains more Protein +112.2%
Contains more Fats +762.5%
Contains more Carbs +96.7%
Contains more Other +215%
Equal in Water - 92.65
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
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +112.2%
Contains more Fats +762.5%
Contains more Carbs +96.7%
Contains more Other +215%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +1360.7%
Contains less Saturated Fat -82.6%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +1360.7%
Contains less Saturated Fat -82.6%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Chard Opinion
Net carbs 0.2g 2.03g Chard
Protein 3.99g 1.88g Alfalfa seeds
Fats 0.69g 0.08g Alfalfa seeds
Carbs 2.1g 4.13g Chard
Calories 23kcal 20kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 1.1g Alfalfa seeds
Fiber 1.9g 2.1g Chard
Calcium 32mg 58mg Chard
Iron 0.96mg 2.26mg Chard
Magnesium 27mg 86mg Chard
Phosphorus 70mg 33mg Alfalfa seeds
Potassium 79mg 549mg Chard
Sodium 6mg 179mg Alfalfa seeds
Zinc 0.92mg 0.33mg Alfalfa seeds
Copper 0.157mg 0.163mg Chard
Manganese 0.188mg 0.334mg Chard
Selenium 0.6µg 0.9µg Chard
Vitamin A 155IU 6124IU Chard
Vitamin A RAE 8µg 306µg Chard
Vitamin E 0.02mg 1.89mg Chard
Vitamin C 8.2mg 18mg Chard
Vitamin B1 0.076mg 0.034mg Alfalfa seeds
Vitamin B2 0.126mg 0.086mg Alfalfa seeds
Vitamin B3 0.481mg 0.36mg Alfalfa seeds
Vitamin B5 0.563mg 0.163mg Alfalfa seeds
Vitamin B6 0.034mg 0.085mg Chard
Folate 36µg 9µg Alfalfa seeds
Vitamin K 30.5µg 327.3µg Chard
Tryptophan 0.018mg Chard
Threonine 0.134mg 0.086mg Alfalfa seeds
Isoleucine 0.143mg 0.154mg Chard
Leucine 0.267mg 0.135mg Alfalfa seeds
Lysine 0.214mg 0.103mg Alfalfa seeds
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.145mg 0.114mg Alfalfa seeds
Histidine 0.038mg Chard
Saturated Fat 0.069g 0.012g Chard
Monounsaturated Fat 0.056g 0.016g Alfalfa seeds
Polyunsaturated fat 0.409g 0.028g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Chard
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
113%
Chard
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
36%
Chard

Comparison summary

Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.057g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 173mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.