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  6. Alfalfa seeds vs. Enoki mushrooms

Alfalfa seeds vs. Enoki mushrooms — In-Depth Nutrition Comparison

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Differences between Alfalfa seeds and Enoki mushrooms

  • Alfalfa seeds are higher in Vitamin K, Vitamin C, and Copper, however, Enoki mushrooms are richer in Vitamin B3, Vitamin B5, Vitamin B1, Potassium, Choline, Vitamin B2, and Vitamin B6.
  • Enoki mushrooms' daily need coverage for Vitamin B3 is 41% higher.

The food types used in this comparison are Alfalfa seeds, sprouted, raw and Mushrooms, enoki, raw.

Infographic

Alfalfa seeds vs Enoki mushrooms infographic
Infographic link

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.
Alfalfa seeds
Alfalfa seeds
5
:
5
Enoki mushrooms
Enoki mushrooms
Contains more Calcium +∞%
Contains more Magnesium +68.8%
Contains more Zinc +41.5%
Contains more Copper +46.7%
Contains more Manganese +150.7%
Contains more Iron +19.8%
Contains more Phosphorus +50%
Contains more Potassium +354.4%
Contains less Sodium -50%
Contains more Selenium +266.7%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Contains more Calcium +∞%
Contains more Magnesium +68.8%
Contains more Zinc +41.5%
Contains more Copper +46.7%
Contains more Manganese +150.7%
Contains more Iron +19.8%
Contains more Phosphorus +50%
Contains more Potassium +354.4%
Contains less Sodium -50%
Contains more Selenium +266.7%

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.
Alfalfa seeds
Alfalfa seeds
4
:
7
Enoki mushrooms
Enoki mushrooms
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +196.1%
Contains more Vitamin B2 +58.7%
Contains more Vitamin B3 +1362%
Contains more Vitamin B5 +139.8%
Contains more Vitamin B6 +194.1%
Contains more Folate +33.3%
Alfalfa seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 1% 0% 28% 19% 30% 10% 34% 8% 27% 0% 77%
Enoki mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 3% 0% 57% 47% 132% 81% 24% 36% 0% 0%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +196.1%
Contains more Vitamin B2 +58.7%
Contains more Vitamin B3 +1362%
Contains more Vitamin B5 +139.8%
Contains more Vitamin B6 +194.1%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Enoki mushrooms
Enoki mushrooms
Contains more Protein +50%
Contains more Fats +137.9%
Contains more Carbs +271.9%
Contains more Other +125%
Equal in Water - 88.34
Alfalfa seeds
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
Enoki mushrooms
3% 8% 88%
Protein: 2.66 g
Fats: 0.29 g
Carbs: 7.81 g
Water: 88.34 g
Other: 0.9 g
Contains more Protein +50%
Contains more Fats +137.9%
Contains more Carbs +271.9%
Contains more Other +125%
Equal in Water - 88.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Enoki mushrooms
Enoki mushrooms
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +354.4%
Contains less Saturated Fat -71%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +354.4%
Contains less Saturated Fat -71%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
1
:
1
Enoki mushrooms
Enoki mushrooms
Contains more Fructose +∞%
Contains more Glucose +175%
Alfalfa seeds
40% 60%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.08 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Enoki mushrooms
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.22 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +∞%
Contains more Glucose +175%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Enoki mushrooms Opinion
Net carbs 0.2g 5.11g Enoki mushrooms
Protein 3.99g 2.66g Alfalfa seeds
Fats 0.69g 0.29g Alfalfa seeds
Carbs 2.1g 7.81g Enoki mushrooms
Calories 23kcal 37kcal Enoki mushrooms
Fructose 0.12g 0g Alfalfa seeds
Sugar 0.2g 0.22g Alfalfa seeds
Fiber 1.9g 2.7g Enoki mushrooms
Calcium 32mg 0mg Alfalfa seeds
Iron 0.96mg 1.15mg Enoki mushrooms
Magnesium 27mg 16mg Alfalfa seeds
Phosphorus 70mg 105mg Enoki mushrooms
Potassium 79mg 359mg Enoki mushrooms
Sodium 6mg 3mg Enoki mushrooms
Zinc 0.92mg 0.65mg Alfalfa seeds
Copper 0.157mg 0.107mg Alfalfa seeds
Manganese 0.188mg 0.075mg Alfalfa seeds
Selenium 0.6µg 2.2µg Enoki mushrooms
Vitamin A 155IU Alfalfa seeds
Vitamin A RAE 8µg Alfalfa seeds
Vitamin E 0.02mg 0.01mg Alfalfa seeds
Vitamin D 0IU 5IU Enoki mushrooms
Vitamin D 0µg 0.1µg Enoki mushrooms
Vitamin C 8.2mg 0mg Alfalfa seeds
Vitamin B1 0.076mg 0.225mg Enoki mushrooms
Vitamin B2 0.126mg 0.2mg Enoki mushrooms
Vitamin B3 0.481mg 7.032mg Enoki mushrooms
Vitamin B5 0.563mg 1.35mg Enoki mushrooms
Vitamin B6 0.034mg 0.1mg Enoki mushrooms
Folate 36µg 48µg Enoki mushrooms
Vitamin K 30.5µg 0µg Alfalfa seeds
Tryptophan 0.04mg Enoki mushrooms
Threonine 0.134mg 0.11mg Alfalfa seeds
Isoleucine 0.143mg 0.09mg Alfalfa seeds
Leucine 0.267mg 0.13mg Alfalfa seeds
Lysine 0.214mg 0.13mg Alfalfa seeds
Methionine 0.03mg Enoki mushrooms
Phenylalanine 0.15mg Enoki mushrooms
Valine 0.145mg 0.23mg Enoki mushrooms
Histidine 0.07mg Enoki mushrooms
Saturated Fat 0.069g 0.02g Enoki mushrooms
Monounsaturated Fat 0.056g 0g Alfalfa seeds
Polyunsaturated fat 0.409g 0.09g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Enoki mushrooms
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
20%
Alfalfa seeds
31%
Enoki mushrooms
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
21%
Enoki mushrooms

Comparison summary

Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.049g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.02g)
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 ($)
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. Enoki mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169382/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.