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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 RAE, Vitamin C, Iron, Vitamin E , Vitamin B6, Calcium, Vitamin B2, and Vitamin B1.
  • Dandelion greens covers your daily need of 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.
Contains less Sodium -92.1%
Contains more Zinc +124.4%
Contains more Selenium +20%
Contains more Calcium +484.4%
Contains more Iron +222.9%
Contains more Magnesium +33.3%
Contains more Potassium +402.5%
Contains more Manganese +81.9%
Equal in Phosphorus - 66
Equal in Copper - 0.171
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 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Contains less Sodium -92.1%
Contains more Zinc +124.4%
Contains more Selenium +20%
Contains more Calcium +484.4%
Contains more Iron +222.9%
Contains more Magnesium +33.3%
Contains more Potassium +402.5%
Contains more Manganese +81.9%
Equal in Phosphorus - 66
Equal in Copper - 0.171

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 B5 +570.2%
Contains more Folate +33.3%
Contains more Vitamin A +6455.5%
Contains more Vitamin E +17100%
Contains more Vitamin C +326.8%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +67.6%
Contains more Vitamin B6 +638.2%
Contains more Choline +145.1%
Contains more Vitamin K +2452.1%
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 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 20% 1946%
Contains more Vitamin B5 +570.2%
Contains more Folate +33.3%
Contains more Vitamin A +6455.5%
Contains more Vitamin E +17100%
Contains more Vitamin C +326.8%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +67.6%
Contains more Vitamin B6 +638.2%
Contains more Choline +145.1%
Contains more Vitamin K +2452.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +47.8%
Contains more Carbs +338.1%
Contains more Other +350%
Equal in Fats - 0.7
Equal in Water - 85.6
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 Protein +47.8%
Contains more Carbs +338.1%
Contains more Other +350%
Equal in Fats - 0.7
Equal in Water - 85.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +33.7%
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +33.7%

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 Dandelion greens
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Dandelion greens Opinion
Net carbs 0.2g 5.7g Dandelion greens
Protein 3.99g 2.7g Alfalfa seeds
Fats 0.69g 0.7g Dandelion greens
Carbs 2.1g 9.2g Dandelion greens
Calories 23kcal 45kcal Dandelion greens
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 0.71g Alfalfa seeds
Fiber 1.9g 3.5g Dandelion greens
Calcium 32mg 187mg Dandelion greens
Iron 0.96mg 3.1mg Dandelion greens
Magnesium 27mg 36mg Dandelion greens
Phosphorus 70mg 66mg Alfalfa seeds
Potassium 79mg 397mg Dandelion greens
Sodium 6mg 76mg Alfalfa seeds
Zinc 0.92mg 0.41mg Alfalfa seeds
Copper 0.157mg 0.171mg Dandelion greens
Manganese 0.188mg 0.342mg Dandelion greens
Selenium 0.6µg 0.5µg Alfalfa seeds
Vitamin A 155IU 10161IU Dandelion greens
Vitamin A RAE 8µg 508µg Dandelion greens
Vitamin E 0.02mg 3.44mg Dandelion greens
Vitamin C 8.2mg 35mg Dandelion greens
Vitamin B1 0.076mg 0.19mg Dandelion greens
Vitamin B2 0.126mg 0.26mg Dandelion greens
Vitamin B3 0.481mg 0.806mg Dandelion greens
Vitamin B5 0.563mg 0.084mg Alfalfa seeds
Vitamin B6 0.034mg 0.251mg Dandelion greens
Folate 36µg 27µg Alfalfa seeds
Choline 14.4mg 35.3mg Dandelion greens
Vitamin K 30.5µg 778.4µg Dandelion greens
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 0.17g Alfalfa seeds
Monounsaturated Fat 0.056g 0.014g Alfalfa seeds
Polyunsaturated fat 0.409g 0.306g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Dandelion 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
19%
Alfalfa seeds
228%
Dandelion greens
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
39%
Dandelion greens

Comparison summary

Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 70mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.101g)
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 ($)

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.