Alfalfa seeds vs. Edamame — In-Depth Nutrition Comparison
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Summary of differences between Alfalfa seeds and Edamame
- The amount of Folate, Manganese, Copper, Iron, Phosphorus, Fiber, Potassium, Vitamin B1, Magnesium, and Choline in Edamame is higher than in Alfalfa seeds.
- Edamame covers your daily need of Folate 69% more than Alfalfa seeds.
These are the specific foods used in this comparison Alfalfa seeds, sprouted, raw and Edamame, frozen, prepared.
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
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Calcium
+96.9%
Contains
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Iron
+136.5%
Contains
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Magnesium
+137%
Contains
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Phosphorus
+141.4%
Contains
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Potassium
+451.9%
Contains
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Zinc
+48.9%
Contains
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Copper
+119.7%
Contains
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Manganese
+444.7%
Contains
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Selenium
+33.3%
Equal in Sodium - 6
Contains
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Calcium
+96.9%
Contains
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Iron
+136.5%
Contains
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Magnesium
+137%
Contains
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Phosphorus
+141.4%
Contains
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Potassium
+451.9%
Contains
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Zinc
+48.9%
Contains
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Copper
+119.7%
Contains
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Manganese
+444.7%
Contains
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Selenium
+33.3%
Equal in Sodium - 6
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
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Vitamin C
+34.4%
Contains
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Vitamin B5
+42.5%
Contains
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Vitamin K
+14.2%
Contains
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Vitamin A
+92.3%
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Vitamin E
+3300%
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Vitamin B1
+163.2%
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Vitamin B2
+23%
Contains
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Vitamin B3
+90.2%
Contains
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Vitamin B6
+194.1%
Contains
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Folate
+763.9%
Contains
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Vitamin C
+34.4%
Contains
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Vitamin B5
+42.5%
Contains
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Vitamin K
+14.2%
Contains
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Vitamin A
+92.3%
Contains
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Vitamin E
+3300%
Contains
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Vitamin B1
+163.2%
Contains
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Vitamin B2
+23%
Contains
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Vitamin B3
+90.2%
Contains
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Vitamin B6
+194.1%
Contains
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Folate
+763.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+27.6%
Contains
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Protein
+198.5%
Contains
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Fats
+653.6%
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Carbs
+324.3%
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Other
+202.5%
Protein:
3.99 g
Fats:
0.69 g
Carbs:
2.1 g
Water:
92.82 g
Other:
0.4 g
Protein:
11.91 g
Fats:
5.2 g
Carbs:
8.91 g
Water:
72.77 g
Other:
1.21 g
Contains
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Water
+27.6%
Contains
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Protein
+198.5%
Contains
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Fats
+653.6%
Contains
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Carbs
+324.3%
Contains
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Other
+202.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-88.9%
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Monounsaturated Fat
+2189.3%
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Polyunsaturated fat
+427.1%
Saturated Fat:
0.069 g
Monounsaturated Fat:
0.056 g
Polyunsaturated fat:
0.409 g
Saturated Fat:
0.62 g
Monounsaturated Fat:
1.282 g
Polyunsaturated fat:
2.156 g
Contains
less
Saturated Fat
-88.9%
Contains
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Monounsaturated Fat
+2189.3%
Contains
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Polyunsaturated fat
+427.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+∞%
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Starch
+∞%
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Sucrose
+∞%
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Maltose
+∞%
Equal in Fructose - 0.12
Starch:
0 g
Sucrose:
0 g
Glucose:
0.08 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
1.51 g
Sucrose:
1.12 g
Glucose:
0 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0.95 g
Galactose:
0 g
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Glucose
+∞%
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Starch
+∞%
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Sucrose
+∞%
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Maltose
+∞%
Equal in Fructose - 0.12
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.2g | 3.71g |
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| Protein | 3.99g | 11.91g |
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| Fats | 0.69g | 5.2g |
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| Carbs | 2.1g | 8.91g |
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| Calories | 23kcal | 121kcal |
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| Starch | 1.51g |
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| Fructose | 0.12g | 0.12g | |
| Sugar | 0.2g | 2.18g |
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| Fiber | 1.9g | 5.2g |
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| Calcium | 32mg | 63mg |
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| Iron | 0.96mg | 2.27mg |
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| Magnesium | 27mg | 64mg |
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| Phosphorus | 70mg | 169mg |
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| Potassium | 79mg | 436mg |
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| Sodium | 6mg | 6mg | |
| Zinc | 0.92mg | 1.37mg |
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| Copper | 0.157mg | 0.345mg |
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| Manganese | 0.188mg | 1.024mg |
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| Selenium | 0.6µg | 0.8µg |
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| Vitamin A | 155IU | 298IU |
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| Vitamin A RAE | 8µg | 15µg |
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| Vitamin E | 0.02mg | 0.68mg |
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| Vitamin C | 8.2mg | 6.1mg |
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| Vitamin B1 | 0.076mg | 0.2mg |
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| Vitamin B2 | 0.126mg | 0.155mg |
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| Vitamin B3 | 0.481mg | 0.915mg |
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| Vitamin B5 | 0.563mg | 0.395mg |
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| Vitamin B6 | 0.034mg | 0.1mg |
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| Folate | 36µg | 311µg |
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| Vitamin K | 30.5µg | 26.7µg |
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| Tryptophan | 0.126mg |
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| Threonine | 0.134mg | 0.331mg |
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| Isoleucine | 0.143mg | 0.3mg |
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| Leucine | 0.267mg | 0.745mg |
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| Lysine | 0.214mg | 0.745mg |
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| Methionine | 0.141mg |
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| Phenylalanine | 0.488mg |
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| Valine | 0.145mg | 0.324mg |
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| Histidine | 0.267mg |
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| Trans Fat | 0g | 0.009g |
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| Saturated Fat | 0.069g | 0.62g |
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| Omega-3 - EPA | 0g | 0.003g |
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| Monounsaturated Fat | 0.056g | 1.282g |
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| Polyunsaturated fat | 0.409g | 2.156g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 1.789g |
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| Omega-3 - ALA | 0.358g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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%
42%
Minerals Daily Need Coverage Score
21%
55%
Comparison summary
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds is lower in Sugar (difference - 1.98g)
Which food is lower in Saturated Fat?
Alfalfa seeds is lower in Saturated Fat (difference - 0.551g)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (6 mg)
Which food contains less Cholesterol?
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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 ($)