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  6. Alfalfa seeds vs. Garden cress

Alfalfa seeds vs. Garden cress — In-Depth Nutrition Comparison

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The main differences between alfalfa seeds and garden cress

  • Alfalfa seeds have more vitamin B5 and zinc; however, garden cress has more vitamin K, vitamin A, vitamin C, vitamin B6, manganese, potassium, folate, and vitamin B2.
  • Daily need coverage for vitamin K for garden cress is 426% higher.
  • Garden cress has 4 times less zinc than alfalfa seeds. Alfalfa seeds have 0.92mg of zinc, while garden cress has 0.23mg.

Food types used in this article are Alfalfa seeds, sprouted, raw and Cress, garden, raw.

Infographic

Alfalfa seeds vs Garden cress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 9.6% 7% 36% 52% 25% 30% 0.78% 25% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more ZincZinc +300%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +40.7%
Contains more CalciumCalcium +153.1%
Contains more PotassiumPotassium +667.1%
Contains more IronIron +35.4%
Contains more ManganeseManganese +194.1%
Contains more SeleniumSelenium +50%
~equal in Copper ~0.17mg
~equal in Phosphorus ~76mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 2.7% 0.4% 0% 19% 29% 9% 34% 7.8% 0% 76% 27% 7.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B5Vitamin B5 +132.6%
Contains more Vitamin CVitamin C +741.5%
Contains more Vitamin AVitamin A +4225%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more Vitamin B3Vitamin B3 +107.9%
Contains more Vitamin B6Vitamin B6 +626.5%
Contains more Vitamin KVitamin K +1676.7%
Contains more FolateFolate +122.2%
Contains more CholineCholine +35.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Garden cress DV% diff.
Vitamin K 30.5µg 541.9µg 426%
Vitamin C 8.2mg 69mg 68%
Vitamin A 8µg 346µg 38%
Manganese 0.188mg 0.553mg 16%
Vitamin B6 0.034mg 0.247mg 16%
Potassium 79mg 606mg 16%
Folate 36µg 80µg 11%
Vitamin B2 0.126mg 0.26mg 10%
Vitamin B5 0.563mg 0.242mg 6%
Zinc 0.92mg 0.23mg 6%
Vitamin E 0.02mg 0.7mg 5%
Calcium 32mg 81mg 5%
Iron 0.96mg 1.3mg 4%
Protein 3.99g 2.6g 3%
Fiber 1.9g 1.1g 3%
Magnesium 27mg 38mg 3%
Vitamin B3 0.481mg 1mg 3%
Phosphorus 70mg 76mg 1%
Copper 0.157mg 0.17mg 1%
Carbs 2.1g 5.5g 1%
Selenium 0.6µg 0.9µg 1%
Choline 14.4mg 19.5mg 1%
Polyunsaturated fat 0.409g 0.228g 1%
Calories 23kcal 32kcal 0%
Fats 0.69g 0.7g 0%
Net carbs 0.2g 4.4g N/A
Sugar 0.2g 4.4g N/A
Sodium 6mg 14mg 0%
Vitamin B1 0.076mg 0.08mg 0%
Saturated fat 0.069g 0.023g 0%
Monounsaturated fat 0.056g 0.239g 0%
Threonine 0.134mg 0%
Isoleucine 0.143mg 0%
Leucine 0.267mg 0%
Lysine 0.214mg 0%
Valine 0.145mg 0%
Fructose 0.12g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +53.5%
Contains more CarbsCarbs +161.9%
Contains more OtherOther +350%
~equal in Fats ~0.7g
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 10% 77%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.409 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Poly. FatPolyunsaturated fat +79.4%
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +326.8%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.