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  6. Alfalfa seeds vs. Fiddlehead ferns

Alfalfa seeds vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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What are the main differences between Alfalfa seeds and Fiddlehead ferns?

  • Alfalfa seeds have less Vitamin B3, Vitamin C, Vitamin A RAE, Copper, Manganese, Potassium, and Vitamin B2 than Fiddlehead ferns.
  • Fiddlehead ferns' daily need coverage for Vitamin B3 is 28% higher.

We used Alfalfa seeds, sprouted, raw and Fiddlehead ferns, raw types in this comparison.

Infographic

Alfalfa seeds vs Fiddlehead ferns 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
2
:
7
Fiddlehead ferns
Fiddlehead ferns
Contains more Zinc +10.8%
Contains more Iron +36.5%
Contains more Magnesium +25.9%
Contains more Phosphorus +44.3%
Contains more Potassium +368.4%
Contains less Sodium -83.3%
Contains more Copper +103.8%
Contains more Manganese +171.3%
Equal in Calcium - 32
Equal in Zinc - 0.83
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Contains more Zinc +10.8%
Contains more Iron +36.5%
Contains more Magnesium +25.9%
Contains more Phosphorus +44.3%
Contains more Potassium +368.4%
Contains less Sodium -83.3%
Contains more Copper +103.8%
Contains more Manganese +171.3%
Equal in Calcium - 32
Equal in Zinc - 0.83

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
6
:
4
Fiddlehead ferns
Fiddlehead ferns
Contains more Vitamin B1 +280%
Contains more Vitamin A +2233.5%
Contains more Vitamin C +224.4%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +935.3%
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%
Fiddlehead ferns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 218% 0% 0% 89% 5% 49% 94% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +280%
Contains more Vitamin A +2233.5%
Contains more Vitamin C +224.4%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +935.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Fiddlehead ferns
Fiddlehead ferns
Contains more Fats +72.5%
Contains more Protein +14%
Contains more Carbs +163.8%
Contains more Other +107.5%
Equal in Water - 88.68
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
Fiddlehead ferns
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
Contains more Fats +72.5%
Contains more Protein +14%
Contains more Carbs +163.8%
Contains more Other +107.5%
Equal in Water - 88.68

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Fiddlehead ferns Opinion
Net carbs 0.2g 5.54g Fiddlehead ferns
Protein 3.99g 4.55g Fiddlehead ferns
Fats 0.69g 0.4g Alfalfa seeds
Carbs 2.1g 5.54g Fiddlehead ferns
Calories 23kcal 34kcal Fiddlehead ferns
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Fiddlehead ferns
Fiber 1.9g Alfalfa seeds
Calcium 32mg 32mg
Iron 0.96mg 1.31mg Fiddlehead ferns
Magnesium 27mg 34mg Fiddlehead ferns
Phosphorus 70mg 101mg Fiddlehead ferns
Potassium 79mg 370mg Fiddlehead ferns
Sodium 6mg 1mg Fiddlehead ferns
Zinc 0.92mg 0.83mg Alfalfa seeds
Copper 0.157mg 0.32mg Fiddlehead ferns
Manganese 0.188mg 0.51mg Fiddlehead ferns
Selenium 0.6µg Alfalfa seeds
Vitamin A 155IU 3617IU Fiddlehead ferns
Vitamin A RAE 8µg 181µg Fiddlehead ferns
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 8.2mg 26.6mg Fiddlehead ferns
Vitamin B1 0.076mg 0.02mg Alfalfa seeds
Vitamin B2 0.126mg 0.21mg Fiddlehead ferns
Vitamin B3 0.481mg 4.98mg Fiddlehead ferns
Vitamin B5 0.563mg Alfalfa seeds
Vitamin B6 0.034mg Alfalfa seeds
Folate 36µg Alfalfa seeds
Vitamin K 30.5µg Alfalfa seeds
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 Fiddlehead ferns
Monounsaturated Fat 0.056g Alfalfa seeds
Polyunsaturated fat 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Fiddlehead ferns
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
38%
Fiddlehead ferns
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
35%
Fiddlehead ferns

Comparison summary

Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.069g)
Which food is richer in minerals?
Fiddlehead ferns
Fiddlehead ferns is relatively richer in minerals
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 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. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/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.