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Alfalfa seeds vs. Kale — In-Depth Nutrition Comparison

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A recap on 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 RAE, 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
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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.
Contains more Magnesium +50%
Contains more Phosphorus +150%
Contains less Sodium -73.9%
Contains more Zinc +283.3%
Contains more Calcium +125%
Contains more Potassium +188.6%
Contains more Manganese +121.3%
Contains more Selenium +50%
Equal in Iron - 0.9
Equal in Copper - 0.156
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Magnesium +50%
Contains more Phosphorus +150%
Contains less Sodium -73.9%
Contains more Zinc +283.3%
Contains more Calcium +125%
Contains more Potassium +188.6%
Contains more Manganese +121.3%
Contains more Selenium +50%
Equal in Iron - 0.9
Equal in Copper - 0.156

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.
:
6
Kale
Contains more Vitamin B1 +43.4%
Contains more Vitamin B2 +80%
Contains more Vitamin B5 +1049%
Contains more Folate +176.9%
Contains more Choline +3500%
Contains more Vitamin A +8687.7%
Contains more Vitamin E +4150%
Contains more Vitamin C +400%
Contains more Vitamin B6 +305.9%
Contains more Vitamin K +2578.7%
Equal in Vitamin B3 - 0.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 1% 0% 28% 19% 30% 10% 34% 8% 27% 0% 8% 77%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 1% 2043%
Contains more Vitamin B1 +43.4%
Contains more Vitamin B2 +80%
Contains more Vitamin B5 +1049%
Contains more Folate +176.9%
Contains more Choline +3500%
Contains more Vitamin A +8687.7%
Contains more Vitamin E +4150%
Contains more Vitamin C +400%
Contains more Vitamin B6 +305.9%
Contains more Vitamin K +2578.7%
Equal in Vitamin B3 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +110%
Contains more Fats +72.5%
Contains more Carbs +168.1%
Contains more Other +117.5%
Equal in Water - 91.2
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
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 Protein +110%
Contains more Fats +72.5%
Contains more Carbs +168.1%
Contains more Other +117.5%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +86.7%
Contains more Polyunsaturated fat +111.9%
Contains less Saturated Fat -24.6%
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Monounsaturated Fat +86.7%
Contains more Polyunsaturated fat +111.9%
Contains less Saturated Fat -24.6%

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 Kale
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
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 Kale Opinion
Net carbs 0.2g 3.63g Kale
Protein 3.99g 1.9g Alfalfa seeds
Fats 0.69g 0.4g Alfalfa seeds
Carbs 2.1g 5.63g Kale
Calories 23kcal 28kcal Kale
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 1.25g Alfalfa seeds
Fiber 1.9g 2g Kale
Calcium 32mg 72mg Kale
Iron 0.96mg 0.9mg Alfalfa seeds
Magnesium 27mg 18mg Alfalfa seeds
Phosphorus 70mg 28mg Alfalfa seeds
Potassium 79mg 228mg Kale
Sodium 6mg 23mg Alfalfa seeds
Zinc 0.92mg 0.24mg Alfalfa seeds
Copper 0.157mg 0.156mg Alfalfa seeds
Manganese 0.188mg 0.416mg Kale
Selenium 0.6µg 0.9µg Kale
Vitamin A 155IU 13621IU Kale
Vitamin A RAE 8µg 681µg Kale
Vitamin E 0.02mg 0.85mg Kale
Vitamin C 8.2mg 41mg Kale
Vitamin B1 0.076mg 0.053mg Alfalfa seeds
Vitamin B2 0.126mg 0.07mg Alfalfa seeds
Vitamin B3 0.481mg 0.5mg Kale
Vitamin B5 0.563mg 0.049mg Alfalfa seeds
Vitamin B6 0.034mg 0.138mg Kale
Folate 36µg 13µg Alfalfa seeds
Choline 14.4mg 0.4mg Alfalfa seeds
Vitamin K 30.5µg 817µg Kale
Tryptophan 0.023mg Kale
Threonine 0.134mg 0.085mg Alfalfa seeds
Isoleucine 0.143mg 0.114mg Alfalfa seeds
Leucine 0.267mg 0.133mg Alfalfa seeds
Lysine 0.214mg 0.114mg Alfalfa seeds
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.145mg 0.104mg Alfalfa seeds
Histidine 0.04mg Kale
Saturated Fat 0.069g 0.052g Kale
Monounsaturated Fat 0.056g 0.03g Alfalfa seeds
Polyunsaturated fat 0.409g 0.193g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Kale
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
19%
Alfalfa seeds
238%
Kale
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
22%
Kale

Comparison summary

Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.017g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.05g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 17mg)
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 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. 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.