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Alfalfa seeds vs. Chinese broccoli — In-Depth Nutrition Comparison

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Significant differences between Alfalfa seeds and Chinese broccoli

  • Alfalfa seeds have more Copper, and Vitamin B5, however, Chinese broccoli is richer in Vitamin K, Vitamin C, Folate, Vitamin A RAE, Calcium, and Potassium.
  • Chinese broccoli covers your daily Vitamin K needs 45% more than Alfalfa seeds.
  • Chinese broccoli has 4 times less Vitamin B5 than Alfalfa seeds. Alfalfa seeds have 0.563mg of Vitamin B5, while Chinese broccoli has 0.159mg.

Specific food types used in this comparison are Alfalfa seeds, sprouted, raw and Broccoli, chinese, cooked.

Infographic

Alfalfa seeds vs Chinese broccoli 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 +71.4%
Contains more Magnesium +50%
Contains more Phosphorus +70.7%
Contains less Sodium -14.3%
Contains more Zinc +135.9%
Contains more Copper +157.4%
Contains more Calcium +212.5%
Contains more Potassium +230.4%
Contains more Manganese +40.4%
Contains more Selenium +116.7%
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 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +71.4%
Contains more Magnesium +50%
Contains more Phosphorus +70.7%
Contains less Sodium -14.3%
Contains more Zinc +135.9%
Contains more Copper +157.4%
Contains more Calcium +212.5%
Contains more Potassium +230.4%
Contains more Manganese +40.4%
Contains more Selenium +116.7%

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.
:
Contains more Vitamin B3 +10.1%
Contains more Vitamin B5 +254.1%
Contains more Vitamin A +956.8%
Contains more Vitamin E +2300%
Contains more Vitamin C +243.9%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +15.9%
Contains more Vitamin B6 +105.9%
Contains more Folate +175%
Contains more Choline +75.7%
Contains more Vitamin K +178%
Equal in Vitamin B3 - 0.437
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 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 14% 212%
Contains more Vitamin B3 +10.1%
Contains more Vitamin B5 +254.1%
Contains more Vitamin A +956.8%
Contains more Vitamin E +2300%
Contains more Vitamin C +243.9%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +15.9%
Contains more Vitamin B6 +105.9%
Contains more Folate +175%
Contains more Choline +75.7%
Contains more Vitamin K +178%
Equal in Vitamin B3 - 0.437

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +250%
Contains more Carbs +81.4%
Contains more Other +97.5%
Equal in Fats - 0.72
Equal in Water - 93.54
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: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +250%
Contains more Carbs +81.4%
Contains more Other +97.5%
Equal in Fats - 0.72
Equal in Water - 93.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -37.3%
Contains more Monounsaturated Fat +12%
Contains more Polyunsaturated fat +23.9%
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -37.3%
Contains more Monounsaturated Fat +12%
Contains more Polyunsaturated fat +23.9%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Chinese broccoli Opinion
Net carbs 0.2g 1.31g Chinese broccoli
Protein 3.99g 1.14g Alfalfa seeds
Fats 0.69g 0.72g Chinese broccoli
Carbs 2.1g 3.81g Chinese broccoli
Calories 23kcal 22kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 0.84g Alfalfa seeds
Fiber 1.9g 2.5g Chinese broccoli
Calcium 32mg 100mg Chinese broccoli
Iron 0.96mg 0.56mg Alfalfa seeds
Magnesium 27mg 18mg Alfalfa seeds
Phosphorus 70mg 41mg Alfalfa seeds
Potassium 79mg 261mg Chinese broccoli
Sodium 6mg 7mg Alfalfa seeds
Zinc 0.92mg 0.39mg Alfalfa seeds
Copper 0.157mg 0.061mg Alfalfa seeds
Manganese 0.188mg 0.264mg Chinese broccoli
Selenium 0.6µg 1.3µg Chinese broccoli
Vitamin A 155IU 1638IU Chinese broccoli
Vitamin A RAE 8µg 82µg Chinese broccoli
Vitamin E 0.02mg 0.48mg Chinese broccoli
Vitamin C 8.2mg 28.2mg Chinese broccoli
Vitamin B1 0.076mg 0.095mg Chinese broccoli
Vitamin B2 0.126mg 0.146mg Chinese broccoli
Vitamin B3 0.481mg 0.437mg Alfalfa seeds
Vitamin B5 0.563mg 0.159mg Alfalfa seeds
Vitamin B6 0.034mg 0.07mg Chinese broccoli
Folate 36µg 99µg Chinese broccoli
Choline 14.4mg 25.3mg Chinese broccoli
Vitamin K 30.5µg 84.8µg Chinese broccoli
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 0.11g Alfalfa seeds
Monounsaturated Fat 0.056g 0.05g Alfalfa seeds
Polyunsaturated fat 0.409g 0.33g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Chinese broccoli
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
19%
Alfalfa seeds
46%
Chinese broccoli
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
18%
Chinese broccoli

Comparison summary

Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.041g)
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 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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.