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Alfalfa seeds vs. Endive — In-Depth Nutrition Comparison

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The main differences between Alfalfa seeds and Endive

  • Alfalfa seeds have more Copper, and Phosphorus, however, Endive have more Vitamin K, Folate, Vitamin A RAE, Manganese, Potassium, and Vitamin B5.
  • Daily need coverage for Vitamin K from Endive is 167% higher.
  • Endive has 3 times less Phosphorus than Alfalfa seeds. Alfalfa seeds have 70mg of Phosphorus, while Endive has 28mg.

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

Infographic

Alfalfa seeds vs Endive 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 more Iron +15.7%
Contains more Magnesium +80%
Contains more Phosphorus +150%
Contains less Sodium -72.7%
Contains more Zinc +16.5%
Contains more Copper +58.6%
Contains more Selenium +200%
Contains more Calcium +62.5%
Contains more Potassium +297.5%
Contains more Manganese +123.4%
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 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Iron +15.7%
Contains more Magnesium +80%
Contains more Phosphorus +150%
Contains less Sodium -72.7%
Contains more Zinc +16.5%
Contains more Copper +58.6%
Contains more Selenium +200%
Contains more Calcium +62.5%
Contains more Potassium +297.5%
Contains more Manganese +123.4%

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.
:
7
Endive
Contains more Vitamin C +26.2%
Contains more Vitamin B2 +68%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B6 +70%
Contains more Vitamin A +1298.1%
Contains more Vitamin E +2100%
Contains more Vitamin B5 +59.9%
Contains more Folate +294.4%
Contains more Choline +16.7%
Contains more Vitamin K +657.4%
Equal in Vitamin B1 - 0.08
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 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 10% 578%
Contains more Vitamin C +26.2%
Contains more Vitamin B2 +68%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B6 +70%
Contains more Vitamin A +1298.1%
Contains more Vitamin E +2100%
Contains more Vitamin B5 +59.9%
Contains more Folate +294.4%
Contains more Choline +16.7%
Contains more Vitamin K +657.4%
Equal in Vitamin B1 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +219.2%
Contains more Fats +245%
Contains more Carbs +59.5%
Contains more Other +252.5%
Equal in Water - 93.79
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +219.2%
Contains more Fats +245%
Contains more Carbs +59.5%
Contains more Other +252.5%
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +370.1%
Contains less Saturated Fat -30.4%
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +370.1%
Contains less Saturated Fat -30.4%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Endive Opinion
Net carbs 0.2g 0.25g Endive
Protein 3.99g 1.25g Alfalfa seeds
Fats 0.69g 0.2g Alfalfa seeds
Carbs 2.1g 3.35g Endive
Calories 23kcal 17kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 0.25g Alfalfa seeds
Fiber 1.9g 3.1g Endive
Calcium 32mg 52mg Endive
Iron 0.96mg 0.83mg Alfalfa seeds
Magnesium 27mg 15mg Alfalfa seeds
Phosphorus 70mg 28mg Alfalfa seeds
Potassium 79mg 314mg Endive
Sodium 6mg 22mg Alfalfa seeds
Zinc 0.92mg 0.79mg Alfalfa seeds
Copper 0.157mg 0.099mg Alfalfa seeds
Manganese 0.188mg 0.42mg Endive
Selenium 0.6µg 0.2µg Alfalfa seeds
Vitamin A 155IU 2167IU Endive
Vitamin A RAE 8µg 108µg Endive
Vitamin E 0.02mg 0.44mg Endive
Vitamin C 8.2mg 6.5mg Alfalfa seeds
Vitamin B1 0.076mg 0.08mg Endive
Vitamin B2 0.126mg 0.075mg Alfalfa seeds
Vitamin B3 0.481mg 0.4mg Alfalfa seeds
Vitamin B5 0.563mg 0.9mg Endive
Vitamin B6 0.034mg 0.02mg Alfalfa seeds
Folate 36µg 142µg Endive
Choline 14.4mg 16.8mg Endive
Vitamin K 30.5µg 231µg Endive
Tryptophan 0.005mg Endive
Threonine 0.134mg 0.05mg Alfalfa seeds
Isoleucine 0.143mg 0.072mg Alfalfa seeds
Leucine 0.267mg 0.098mg Alfalfa seeds
Lysine 0.214mg 0.063mg Alfalfa seeds
Methionine 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.145mg 0.063mg Alfalfa seeds
Histidine 0.023mg Endive
Saturated Fat 0.069g 0.048g Endive
Monounsaturated Fat 0.056g 0.004g Alfalfa seeds
Polyunsaturated fat 0.409g 0.087g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
74%
Endive
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
21%
Endive

Comparison summary

Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.021g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 45)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.