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  6. Alfalfa seeds vs. Garden asparagus

Alfalfa seeds vs. Garden asparagus — In-Depth Nutrition Comparison

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Important differences between Alfalfa seeds and Garden asparagus

  • Alfalfa seeds have more Vitamin B5, however, Garden asparagus is richer in Iron, Vitamin K, Vitamin E , and Vitamin B1.
  • Garden asparagus's daily need coverage for Iron is 15% more.
  • Alfalfa seeds contain 2 times more Vitamin B5 than Garden asparagus. Alfalfa seeds contain 0.563mg of Vitamin B5, while Garden asparagus contains 0.274mg.
  • Alfalfa seeds contain less Sugar.

The food varieties used in the comparison are Alfalfa seeds, sprouted, raw and Asparagus, raw.

Infographic

Alfalfa seeds vs Garden asparagus 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
Garden asparagus
Garden asparagus
Contains more Calcium +33.3%
Contains more Magnesium +92.9%
Contains more Phosphorus +34.6%
Contains more Zinc +70.4%
Contains more Manganese +19%
Contains more Iron +122.9%
Contains more Potassium +155.7%
Contains less Sodium -66.7%
Contains more Copper +20.4%
Contains more Selenium +283.3%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +33.3%
Contains more Magnesium +92.9%
Contains more Phosphorus +34.6%
Contains more Zinc +70.4%
Contains more Manganese +19%
Contains more Iron +122.9%
Contains more Potassium +155.7%
Contains less Sodium -66.7%
Contains more Copper +20.4%
Contains more Selenium +283.3%

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
2
:
8
Garden asparagus
Garden asparagus
Contains more Vitamin C +46.4%
Contains more Vitamin B5 +105.5%
Contains more Vitamin A +387.7%
Contains more Vitamin E +5550%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +11.9%
Contains more Vitamin B3 +103.3%
Contains more Vitamin B6 +167.6%
Contains more Folate +44.4%
Contains more Vitamin K +36.4%
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin C +46.4%
Contains more Vitamin B5 +105.5%
Contains more Vitamin A +387.7%
Contains more Vitamin E +5550%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +11.9%
Contains more Vitamin B3 +103.3%
Contains more Vitamin B6 +167.6%
Contains more Folate +44.4%
Contains more Vitamin K +36.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Garden asparagus
Garden asparagus
Contains more Protein +81.4%
Contains more Fats +475%
Contains more Carbs +84.8%
Contains more Other +45%
Equal in Water - 93.22
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
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +81.4%
Contains more Fats +475%
Contains more Carbs +84.8%
Contains more Other +45%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +718%
Contains less Saturated Fat -42%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +718%
Contains less Saturated Fat -42%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
0
:
3
Garden asparagus
Garden asparagus
Contains more Sucrose +∞%
Contains more Glucose +712.5%
Contains more Fructose +733.3%
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
Garden asparagus
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +712.5%
Contains more Fructose +733.3%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Garden asparagus Opinion
Net carbs 0.2g 1.78g Garden asparagus
Protein 3.99g 2.2g Alfalfa seeds
Fats 0.69g 0.12g Alfalfa seeds
Carbs 2.1g 3.88g Garden asparagus
Calories 23kcal 20kcal Alfalfa seeds
Fructose 0.12g 1g Garden asparagus
Sugar 0.2g 1.88g Alfalfa seeds
Fiber 1.9g 2.1g Garden asparagus
Calcium 32mg 24mg Alfalfa seeds
Iron 0.96mg 2.14mg Garden asparagus
Magnesium 27mg 14mg Alfalfa seeds
Phosphorus 70mg 52mg Alfalfa seeds
Potassium 79mg 202mg Garden asparagus
Sodium 6mg 2mg Garden asparagus
Zinc 0.92mg 0.54mg Alfalfa seeds
Copper 0.157mg 0.189mg Garden asparagus
Manganese 0.188mg 0.158mg Alfalfa seeds
Selenium 0.6µg 2.3µg Garden asparagus
Vitamin A 155IU 756IU Garden asparagus
Vitamin A RAE 8µg 38µg Garden asparagus
Vitamin E 0.02mg 1.13mg Garden asparagus
Vitamin C 8.2mg 5.6mg Alfalfa seeds
Vitamin B1 0.076mg 0.143mg Garden asparagus
Vitamin B2 0.126mg 0.141mg Garden asparagus
Vitamin B3 0.481mg 0.978mg Garden asparagus
Vitamin B5 0.563mg 0.274mg Alfalfa seeds
Vitamin B6 0.034mg 0.091mg Garden asparagus
Folate 36µg 52µg Garden asparagus
Vitamin K 30.5µg 41.6µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.134mg 0.084mg Alfalfa seeds
Isoleucine 0.143mg 0.075mg Alfalfa seeds
Leucine 0.267mg 0.128mg Alfalfa seeds
Lysine 0.214mg 0.104mg Alfalfa seeds
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.145mg 0.115mg Alfalfa seeds
Histidine 0.049mg Garden asparagus
Saturated Fat 0.069g 0.04g Garden asparagus
Monounsaturated Fat 0.056g 0g Alfalfa seeds
Polyunsaturated fat 0.409g 0.05g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Garden asparagus
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
29%
Garden asparagus
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
25%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.029g)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.68g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 32)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $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.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.