Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Alfalfa seeds
  5. Compare
  6. Alfalfa seeds vs. Kale

Alfalfa seeds vs. Kale — In-Depth Nutrition Comparison

Compare

A recap on the differences between alfalfa seeds and kale

  • Alfalfa seeds have more vitamin B5, zinc, phosphorus, and folate; however, kale is higher in vitamin K, vitamin A, vitamin C, manganese, vitamin B6, and vitamin E.
  • Kale covers your daily vitamin K needs 655% more than alfalfa seeds.
  • Kale contains 11 times less vitamin B5 than alfalfa seeds. Alfalfa seeds contain 0.563mg of vitamin B5, while kale contains 0.049mg.

Food varieties used in this article are Alfalfa seeds, sprouted, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Alfalfa seeds vs Kale 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 9.6% 7% 36% 52% 25% 30% 0.78% 25% 3.3%
Kale
Kale
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +50%
Contains more ZincZinc +283.3%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -73.9%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +188.6%
Contains more ManganeseManganese +121.3%
Contains more SeleniumSelenium +50%
~equal in Iron ~0.9mg
~equal in Copper ~0.156mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 2.7% 0.4% 0% 19% 29% 9% 34% 7.8% 0% 76% 27% 7.9%
Kale
Kale
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin B1Vitamin B1 +43.4%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B5Vitamin B5 +1049%
Contains more FolateFolate +176.9%
Contains more CholineCholine +3500%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +8412.5%
Contains more Vitamin EVitamin E +4150%
Contains more Vitamin B6Vitamin B6 +305.9%
Contains more Vitamin KVitamin K +2578.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Kale DV% diff.
Vitamin K 30.5µg 817µg 655%
Vitamin A 8µg 681µg 75%
Vitamin C 8.2mg 41mg 36%
Vitamin B5 0.563mg 0.049mg 10%
Manganese 0.188mg 0.416mg 10%
Vitamin B6 0.034mg 0.138mg 8%
Vitamin E 0.02mg 0.85mg 6%
Phosphorus 70mg 28mg 6%
Zinc 0.92mg 0.24mg 6%
Folate 36µg 13µg 6%
Protein 3.99g 1.9g 4%
Vitamin B2 0.126mg 0.07mg 4%
Potassium 79mg 228mg 4%
Calcium 32mg 72mg 4%
Choline 14.4mg 0.4mg 3%
Magnesium 27mg 18mg 2%
Vitamin B1 0.076mg 0.053mg 2%
Iron 0.96mg 0.9mg 1%
Sodium 6mg 23mg 1%
Carbs 2.1g 5.63g 1%
Selenium 0.6µg 0.9µg 1%
Polyunsaturated fat 0.409g 0.193g 1%
Calories 23kcal 28kcal 0%
Fats 0.69g 0.4g 0%
Net carbs 0.2g 3.63g N/A
Sugar 0.2g 1.25g N/A
Fiber 1.9g 2g 0%
Copper 0.157mg 0.156mg 0%
Vitamin B3 0.481mg 0.5mg 0%
Saturated fat 0.069g 0.052g 0%
Monounsaturated fat 0.056g 0.03g 0%
Tryptophan 0.023mg 0%
Threonine 0.134mg 0.085mg 0%
Isoleucine 0.143mg 0.114mg 0%
Leucine 0.267mg 0.133mg 0%
Lysine 0.214mg 0.114mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.097mg 0%
Valine 0.145mg 0.104mg 0%
Histidine 0.04mg 0%
Fructose 0.12g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
Kale
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +110%
Contains more FatsFats +72.5%
Contains more CarbsCarbs +168.1%
Contains more OtherOther +117.5%
~equal in Water ~91.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 10% 77%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.409 g
Kale
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated fat +86.7%
Contains more Poly. FatPolyunsaturated fat +111.9%
Contains less Sat. FatSaturated fat -24.6%

People also compare

Alfalfa seeds
Alfalfa seeds vs Radish seeds
Radish seeds
Alfalfa seeds
Alfalfa seeds vs Fennel seeds
Fennel seeds
Alfalfa seeds
Alfalfa seeds vs Watermelon seeds
Watermelon seeds
Kale
Kale vs Marrow-stem Kale
Marrow-stem Kale
Kale
Kale vs Spinach raw
Spinach raw
Kale
Kale vs Chard raw
Chard raw

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.