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.
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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 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% |
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 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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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
Protein:
3.99 g
Fats:
0.69 g
Carbs:
2.1 g
Water:
92.82 g
Other:
0.4 g
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
Saturated fat:
Sat. Fat
0.069 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.409 g
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% |