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  6. Alfalfa seeds vs. Garlic

Alfalfa seeds vs. Garlic — In-Depth Nutrition Comparison

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What are the main differences between Alfalfa seeds and Garlic?

  • Alfalfa seeds are richer in Vitamin K, yet Garlic is richer in Vitamin B6, Manganese, Vitamin C, Selenium, Copper, Calcium, Phosphorus, Vitamin B1, and Potassium.
  • Garlic's daily need coverage for Vitamin B6 is 92% higher.
  • Alfalfa seeds have 18 times more Vitamin K than Garlic. Alfalfa seeds have 30.5µg of Vitamin K, while Garlic has 1.7µg.

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

Infographic

Alfalfa seeds vs Garlic 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
:
8
Garlic
Garlic
Contains less Sodium -64.7%
Contains more Calcium +465.6%
Contains more Iron +77.1%
Contains more Phosphorus +118.6%
Contains more Potassium +407.6%
Contains more Zinc +26.1%
Contains more Copper +90.4%
Contains more Manganese +789.4%
Contains more Selenium +2266.7%
Equal in Magnesium - 25
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains less Sodium -64.7%
Contains more Calcium +465.6%
Contains more Iron +77.1%
Contains more Phosphorus +118.6%
Contains more Potassium +407.6%
Contains more Zinc +26.1%
Contains more Copper +90.4%
Contains more Manganese +789.4%
Contains more Selenium +2266.7%
Equal in Magnesium - 25

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
:
6
Garlic
Garlic
Contains more Vitamin A +1622.2%
Contains more Vitamin B2 +14.5%
Contains more Folate +1100%
Contains more Vitamin K +1694.1%
Contains more Vitamin E +300%
Contains more Vitamin C +280.5%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B3 +45.5%
Contains more Vitamin B6 +3532.4%
Equal in Vitamin B5 - 0.596
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%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +1622.2%
Contains more Vitamin B2 +14.5%
Contains more Folate +1100%
Contains more Vitamin K +1694.1%
Contains more Vitamin E +300%
Contains more Vitamin C +280.5%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B3 +45.5%
Contains more Vitamin B6 +3532.4%
Equal in Vitamin B5 - 0.596

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Garlic
Garlic
Contains more Fats +38%
Contains more Water +58.4%
Contains more Protein +59.4%
Contains more Carbs +1474.3%
Contains more Other +275%
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
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Fats +38%
Contains more Water +58.4%
Contains more Protein +59.4%
Contains more Carbs +1474.3%
Contains more Other +275%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
0
Garlic
Garlic
Contains less Saturated Fat -22.5%
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +64.3%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains less Saturated Fat -22.5%
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +64.3%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Garlic Opinion
Net carbs 0.2g 30.96g Garlic
Protein 3.99g 6.36g Garlic
Fats 0.69g 0.5g Alfalfa seeds
Carbs 2.1g 33.06g Garlic
Calories 23kcal 149kcal Garlic
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 1g Alfalfa seeds
Fiber 1.9g 2.1g Garlic
Calcium 32mg 181mg Garlic
Iron 0.96mg 1.7mg Garlic
Magnesium 27mg 25mg Alfalfa seeds
Phosphorus 70mg 153mg Garlic
Potassium 79mg 401mg Garlic
Sodium 6mg 17mg Alfalfa seeds
Zinc 0.92mg 1.16mg Garlic
Copper 0.157mg 0.299mg Garlic
Manganese 0.188mg 1.672mg Garlic
Selenium 0.6µg 14.2µg Garlic
Vitamin A 155IU 9IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 0.08mg Garlic
Vitamin C 8.2mg 31.2mg Garlic
Vitamin B1 0.076mg 0.2mg Garlic
Vitamin B2 0.126mg 0.11mg Alfalfa seeds
Vitamin B3 0.481mg 0.7mg Garlic
Vitamin B5 0.563mg 0.596mg Garlic
Vitamin B6 0.034mg 1.235mg Garlic
Folate 36µg 3µg Alfalfa seeds
Vitamin K 30.5µg 1.7µg Alfalfa seeds
Tryptophan 0.066mg Garlic
Threonine 0.134mg 0.157mg Garlic
Isoleucine 0.143mg 0.217mg Garlic
Leucine 0.267mg 0.308mg Garlic
Lysine 0.214mg 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.145mg 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.069g 0.089g Alfalfa seeds
Monounsaturated Fat 0.056g 0.011g Alfalfa seeds
Polyunsaturated fat 0.409g 0.249g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Garlic
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
43%
Garlic
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
67%
Garlic

Comparison summary

Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 30)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.