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  6. Alfalfa seeds vs. Gratin

Alfalfa seeds vs. Gratin — In-Depth Nutrition Comparison

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The main differences between Alfalfa seeds and Gratin

  • Alfalfa seeds have more Folate, however, Gratin have more Vitamin B6, Potassium, Calcium, Vitamin A RAE, and Phosphorus.
  • Daily need coverage for Saturated Fat from Gratin is 23% higher.
  • Gratin has 3 times less Folate than Alfalfa seeds. Alfalfa seeds have 36µg of Folate, while Gratin has 11µg.
  • Alfalfa seeds are lower in Saturated Fat.

Food types used in this article are Alfalfa seeds, sprouted, raw and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Alfalfa seeds vs Gratin 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
Gratin
Gratin
Contains more Iron +50%
Contains more Magnesium +35%
Contains less Sodium -98.6%
Contains more Zinc +33.3%
Contains more Manganese +16.8%
Contains more Calcium +271.9%
Contains more Phosphorus +61.4%
Contains more Potassium +401.3%
Contains more Selenium +350%
Equal in Copper - 0.16
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Contains more Iron +50%
Contains more Magnesium +35%
Contains less Sodium -98.6%
Contains more Zinc +33.3%
Contains more Manganese +16.8%
Contains more Calcium +271.9%
Contains more Phosphorus +61.4%
Contains more Potassium +401.3%
Contains more Selenium +350%
Equal in Copper - 0.16

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
Gratin
Gratin
Contains more Vitamin B1 +18.8%
Contains more Vitamin B5 +45.5%
Contains more Folate +227.3%
Contains more Vitamin A +70.3%
Contains more Vitamin C +20.7%
Contains more Vitamin B3 +106.4%
Contains more Vitamin B6 +411.8%
Equal in Vitamin B2 - 0.116
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%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B5 +45.5%
Contains more Folate +227.3%
Contains more Vitamin A +70.3%
Contains more Vitamin C +20.7%
Contains more Vitamin B3 +106.4%
Contains more Vitamin B6 +411.8%
Equal in Vitamin B2 - 0.116

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
1
:
4
Gratin
Gratin
Contains more Water +25.4%
Contains more Protein +26.8%
Contains more Fats +1000%
Contains more Carbs +436.7%
Contains more Other +420%
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
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more Water +25.4%
Contains more Protein +26.8%
Contains more Fats +1000%
Contains more Carbs +436.7%
Contains more Other +420%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Gratin
Gratin
Contains less Saturated Fat -98.5%
Contains more Polyunsaturated fat +48.2%
Contains more Monounsaturated Fat +3737.5%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Contains less Saturated Fat -98.5%
Contains more Polyunsaturated fat +48.2%
Contains more Monounsaturated Fat +3737.5%

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 Gratin
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
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 Gratin Opinion
Net carbs 0.2g 9.47g Gratin
Protein 3.99g 5.06g Gratin
Fats 0.69g 7.59g Gratin
Carbs 2.1g 11.27g Gratin
Calories 23kcal 132kcal Gratin
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Gratin
Fiber 1.9g 1.8g Alfalfa seeds
Calcium 32mg 119mg Gratin
Iron 0.96mg 0.64mg Alfalfa seeds
Magnesium 27mg 20mg Alfalfa seeds
Phosphorus 70mg 113mg Gratin
Potassium 79mg 396mg Gratin
Sodium 6mg 433mg Alfalfa seeds
Zinc 0.92mg 0.69mg Alfalfa seeds
Copper 0.157mg 0.16mg Gratin
Manganese 0.188mg 0.161mg Alfalfa seeds
Selenium 0.6µg 2.7µg Gratin
Vitamin A 155IU 264IU Gratin
Vitamin A RAE 8µg 64µg Gratin
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 8.2mg 9.9mg Gratin
Vitamin B1 0.076mg 0.064mg Alfalfa seeds
Vitamin B2 0.126mg 0.116mg Alfalfa seeds
Vitamin B3 0.481mg 0.993mg Gratin
Vitamin B5 0.563mg 0.387mg Alfalfa seeds
Vitamin B6 0.034mg 0.174mg Gratin
Folate 36µg 11µg Alfalfa seeds
Vitamin K 30.5µg Alfalfa seeds
Tryptophan 0.07mg Gratin
Threonine 0.134mg 0.192mg Gratin
Isoleucine 0.143mg 0.284mg Gratin
Leucine 0.267mg 0.443mg Gratin
Lysine 0.214mg 0.381mg Gratin
Methionine 0.117mg Gratin
Phenylalanine 0.254mg Gratin
Valine 0.145mg 0.325mg Gratin
Histidine 0.151mg Gratin
Cholesterol 0mg 23mg Alfalfa seeds
Saturated Fat 0.069g 4.733g Alfalfa seeds
Monounsaturated Fat 0.056g 2.149g Gratin
Polyunsaturated fat 0.409g 0.276g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Gratin
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
15%
Gratin
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
32%
Gratin

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 427mg)
Which food is lower in Cholesterol?
Alfalfa seeds
Alfalfa seeds is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 4.664g)
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.