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  6. Alfalfa seeds vs. Collard Greens

Alfalfa seeds vs. Collard Greens — In-Depth Nutrition Comparison

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Summary of differences between Alfalfa seeds and Collard Greens

  • Alfalfa seeds have more Copper, Vitamin B5, and Zinc, while Collard Greens have more Vitamin K, Vitamin A RAE, Manganese, Vitamin C, Calcium, Fiber, and Vitamin B6.
  • Collard Greens covers your daily need of Vitamin K 313% more than Alfalfa seeds.
  • Alfalfa seeds contain 4 times more Zinc than Collard Greens. While Alfalfa seeds contain 0.92mg of Zinc, Collard Greens contains only 0.23mg.

These are the specific foods used in this comparison Alfalfa seeds, sprouted, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Alfalfa seeds vs Collard Greens 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
6
:
4
Collard Greens
Collard Greens
Contains more Magnesium +28.6%
Contains more Phosphorus +118.8%
Contains less Sodium -60%
Contains more Zinc +300%
Contains more Copper +207.8%
Contains more Selenium +20%
Contains more Calcium +340.6%
Contains more Iron +17.7%
Contains more Potassium +48.1%
Contains more Manganese +171.3%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Magnesium +28.6%
Contains more Phosphorus +118.8%
Contains less Sodium -60%
Contains more Zinc +300%
Contains more Copper +207.8%
Contains more Selenium +20%
Contains more Calcium +340.6%
Contains more Iron +17.7%
Contains more Potassium +48.1%
Contains more Manganese +171.3%

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
Collard Greens
Collard Greens
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B5 +158.3%
Contains more Folate +125%
Contains more Vitamin A +4803.2%
Contains more Vitamin E +4300%
Contains more Vitamin C +122%
Contains more Vitamin B3 +19.5%
Contains more Vitamin B6 +276.5%
Contains more Vitamin K +1233.1%
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%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B5 +158.3%
Contains more Folate +125%
Contains more Vitamin A +4803.2%
Contains more Vitamin E +4300%
Contains more Vitamin C +122%
Contains more Vitamin B3 +19.5%
Contains more Vitamin B6 +276.5%
Contains more Vitamin K +1233.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Collard Greens
Collard Greens
Contains more Protein +47.2%
Contains more Carbs +169%
Contains more Other +85%
Equal in Fats - 0.72
Equal in Water - 90.18
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
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more Protein +47.2%
Contains more Carbs +169%
Contains more Other +85%
Equal in Fats - 0.72
Equal in Water - 90.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Collard Greens
Collard Greens
Contains more Monounsaturated Fat +115.4%
Contains more Polyunsaturated fat +136.4%
Contains less Saturated Fat -31.9%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains more Monounsaturated Fat +115.4%
Contains more Polyunsaturated fat +136.4%
Contains less Saturated Fat -31.9%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Collard Greens Opinion
Net carbs 0.2g 1.65g Collard Greens
Protein 3.99g 2.71g Alfalfa seeds
Fats 0.69g 0.72g Collard Greens
Carbs 2.1g 5.65g Collard Greens
Calories 23kcal 33kcal Collard Greens
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 0.4g Alfalfa seeds
Fiber 1.9g 4g Collard Greens
Calcium 32mg 141mg Collard Greens
Iron 0.96mg 1.13mg Collard Greens
Magnesium 27mg 21mg Alfalfa seeds
Phosphorus 70mg 32mg Alfalfa seeds
Potassium 79mg 117mg Collard Greens
Sodium 6mg 15mg Alfalfa seeds
Zinc 0.92mg 0.23mg Alfalfa seeds
Copper 0.157mg 0.051mg Alfalfa seeds
Manganese 0.188mg 0.51mg Collard Greens
Selenium 0.6µg 0.5µg Alfalfa seeds
Vitamin A 155IU 7600IU Collard Greens
Vitamin A RAE 8µg 380µg Collard Greens
Vitamin E 0.02mg 0.88mg Collard Greens
Vitamin C 8.2mg 18.2mg Collard Greens
Vitamin B1 0.076mg 0.04mg Alfalfa seeds
Vitamin B2 0.126mg 0.106mg Alfalfa seeds
Vitamin B3 0.481mg 0.575mg Collard Greens
Vitamin B5 0.563mg 0.218mg Alfalfa seeds
Vitamin B6 0.034mg 0.128mg Collard Greens
Folate 36µg 16µg Alfalfa seeds
Vitamin K 30.5µg 406.6µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.134mg 0.074mg Alfalfa seeds
Isoleucine 0.143mg 0.086mg Alfalfa seeds
Leucine 0.267mg 0.13mg Alfalfa seeds
Lysine 0.214mg 0.101mg Alfalfa seeds
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.145mg 0.104mg Alfalfa seeds
Histidine 0.04mg Collard Greens
Saturated Fat 0.069g 0.047g Collard Greens
Monounsaturated Fat 0.056g 0.026g Alfalfa seeds
Polyunsaturated fat 0.409g 0.173g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Collard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
138%
Collard Greens
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
22%
Collard Greens

Comparison summary

Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.022g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.
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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.