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  6. Alfalfa seeds vs. Escarole

Alfalfa seeds vs. Escarole — In-Depth Nutrition Comparison

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A recap on differences between Alfalfa seeds and Escarole

  • Alfalfa seeds have more Copper, Phosphorus, and Vitamin C, however, Escarole is higher in Vitamin K, Folate, Vitamin A RAE, Manganese, and Vitamin B5.
  • Escarole covers your daily Vitamin K needs 151% more than Alfalfa seeds.
  • Escarole contains 3 times less Phosphorus than Alfalfa seeds. Alfalfa seeds contain 70mg of Phosphorus, while Escarole contains 22mg.

Food varieties used in this article are Alfalfa seeds, sprouted, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Alfalfa seeds vs Escarole 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
7
:
3
Escarole
Escarole
Contains more Iron +33.3%
Contains more Magnesium +107.7%
Contains more Phosphorus +218.2%
Contains less Sodium -68.4%
Contains more Zinc +33.3%
Contains more Copper +80.5%
Contains more Selenium +200%
Contains more Calcium +43.8%
Contains more Potassium +210.1%
Contains more Manganese +104.8%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Iron +33.3%
Contains more Magnesium +107.7%
Contains more Phosphorus +218.2%
Contains less Sodium -68.4%
Contains more Zinc +33.3%
Contains more Copper +80.5%
Contains more Selenium +200%
Contains more Calcium +43.8%
Contains more Potassium +210.1%
Contains more Manganese +104.8%

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
5
:
5
Escarole
Escarole
Contains more Vitamin C +148.5%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +103.2%
Contains more Vitamin B3 +54.2%
Contains more Vitamin B6 +112.5%
Contains more Vitamin A +1118.1%
Contains more Vitamin E +1900%
Contains more Vitamin B5 +46.7%
Contains more Folate +116.7%
Contains more Vitamin K +594.8%
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%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Contains more Vitamin C +148.5%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +103.2%
Contains more Vitamin B3 +54.2%
Contains more Vitamin B6 +112.5%
Contains more Vitamin A +1118.1%
Contains more Vitamin E +1900%
Contains more Vitamin B5 +46.7%
Contains more Folate +116.7%
Contains more Vitamin K +594.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Escarole
Escarole
Contains more Protein +247%
Contains more Fats +283.3%
Contains more Carbs +46.2%
Contains more Other +227.5%
Equal in Water - 94.29
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
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Protein +247%
Contains more Fats +283.3%
Contains more Carbs +46.2%
Contains more Other +227.5%
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +404.9%
Contains less Saturated Fat -39.1%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +404.9%
Contains less Saturated Fat -39.1%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Escarole Opinion
Net carbs 0.2g 0.27g Escarole
Protein 3.99g 1.15g Alfalfa seeds
Fats 0.69g 0.18g Alfalfa seeds
Carbs 2.1g 3.07g Escarole
Calories 23kcal 19kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 0.23g Alfalfa seeds
Fiber 1.9g 2.8g Escarole
Calcium 32mg 46mg Escarole
Iron 0.96mg 0.72mg Alfalfa seeds
Magnesium 27mg 13mg Alfalfa seeds
Phosphorus 70mg 22mg Alfalfa seeds
Potassium 79mg 245mg Escarole
Sodium 6mg 19mg Alfalfa seeds
Zinc 0.92mg 0.69mg Alfalfa seeds
Copper 0.157mg 0.087mg Alfalfa seeds
Manganese 0.188mg 0.385mg Escarole
Selenium 0.6µg 0.2µg Alfalfa seeds
Vitamin A 155IU 1888IU Escarole
Vitamin A RAE 8µg 94µg Escarole
Vitamin E 0.02mg 0.4mg Escarole
Vitamin C 8.2mg 3.3mg Alfalfa seeds
Vitamin B1 0.076mg 0.059mg Alfalfa seeds
Vitamin B2 0.126mg 0.062mg Alfalfa seeds
Vitamin B3 0.481mg 0.312mg Alfalfa seeds
Vitamin B5 0.563mg 0.826mg Escarole
Vitamin B6 0.034mg 0.016mg Alfalfa seeds
Folate 36µg 78µg Escarole
Vitamin K 30.5µg 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.134mg 0.046mg Alfalfa seeds
Isoleucine 0.143mg 0.066mg Alfalfa seeds
Leucine 0.267mg 0.09mg Alfalfa seeds
Lysine 0.214mg 0.058mg Alfalfa seeds
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.145mg 0.058mg Alfalfa seeds
Histidine 0.021mg Escarole
Saturated Fat 0.069g 0.042g Escarole
Monounsaturated Fat 0.056g 0.004g Alfalfa seeds
Polyunsaturated fat 0.409g 0.081g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Escarole
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
20%
Alfalfa seeds
67%
Escarole
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
18%
Escarole

Comparison summary

Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.027g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.