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  6. Alfalfa seeds vs. Dandelion greens

Alfalfa seeds vs. Dandelion greens — In-Depth Nutrition Comparison

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How are alfalfa seeds and dandelion greens different?

  • Alfalfa seeds are richer in vitamin B5, while dandelion greens are higher in vitamin K, vitamin A, vitamin C, iron, vitamin E, vitamin B6, calcium, vitamin B2, and vitamin B1.
  • Dandelion greens cover your daily need for vitamin K, 623% more than alfalfa seeds.
  • Alfalfa seeds contain 7 times more vitamin B5 than dandelion greens. Alfalfa seeds contain 0.563mg of vitamin B5, while dandelion greens contain 0.084mg.

Alfalfa seeds, sprouted, raw and Dandelion greens, raw types were used in this article.

Infographic

Alfalfa seeds vs Dandelion greens infographic
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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.
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 26% 56% 35% 116% 57% 11% 28% 9.9% 45% 2.7%
Contains more ZincZinc +124.4%
Contains less SodiumSodium -92.1%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +484.4%
Contains more PotassiumPotassium +402.5%
Contains more IronIron +222.9%
Contains more ManganeseManganese +81.9%
~equal in Copper ~0.171mg
~equal in Phosphorus ~66mg

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 117% 169% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Contains more Vitamin B5Vitamin B5 +570.2%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +326.8%
Contains more Vitamin AVitamin A +6250%
Contains more Vitamin EVitamin E +17100%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more Vitamin B3Vitamin B3 +67.6%
Contains more Vitamin B6Vitamin B6 +638.2%
Contains more Vitamin KVitamin K +2452.1%
Contains more CholineCholine +145.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Dandelion greens DV% diff.
Vitamin K 30.5µg 778.4µg 623%
Vitamin A 8µg 508µg 56%
Vitamin C 8.2mg 35mg 30%
Iron 0.96mg 3.1mg 27%
Vitamin E 0.02mg 3.44mg 23%
Vitamin B6 0.034mg 0.251mg 17%
Calcium 32mg 187mg 16%
Vitamin B2 0.126mg 0.26mg 10%
Vitamin B1 0.076mg 0.19mg 10%
Vitamin B5 0.563mg 0.084mg 10%
Potassium 79mg 397mg 9%
Manganese 0.188mg 0.342mg 7%
Fiber 1.9g 3.5g 6%
Zinc 0.92mg 0.41mg 5%
Choline 14.4mg 35.3mg 4%
Sodium 6mg 76mg 3%
Protein 3.99g 2.7g 3%
Copper 0.157mg 0.171mg 2%
Folate 36µg 27µg 2%
Magnesium 27mg 36mg 2%
Carbs 2.1g 9.2g 2%
Vitamin B3 0.481mg 0.806mg 2%
Polyunsaturated fat 0.409g 0.306g 1%
Calories 23kcal 45kcal 1%
Phosphorus 70mg 66mg 1%
Fats 0.69g 0.7g 0%
Net carbs 0.2g 5.7g N/A
Sugar 0.2g 0.71g N/A
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.069g 0.17g 0%
Monounsaturated fat 0.056g 0.014g 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% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more ProteinProtein +47.8%
Contains more CarbsCarbs +338.1%
Contains more OtherOther +350%
~equal in Fats ~0.7g
~equal in Water ~85.6g

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
35% 3% 62%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -59.4%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +33.7%

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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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.