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  6. Alfalfa seeds vs. Kohlrabi

Alfalfa seeds vs. Kohlrabi — In-Depth Nutrition Comparison

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Important differences between Alfalfa seeds and Kohlrabi

  • Alfalfa seeds have more Vitamin K, Vitamin B2, Zinc, Vitamin B5, and Iron, however, Kohlrabi is richer in Vitamin C, Vitamin B6, Potassium, and Fiber.
  • Kohlrabi's daily need coverage for Vitamin C is 60% more.
  • Alfalfa seeds contain 305 times more Vitamin K than Kohlrabi. Alfalfa seeds contain 30.5µg of Vitamin K, while Kohlrabi contains 0.1µg.

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

Infographic

Alfalfa seeds vs Kohlrabi 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
8
:
2
Kohlrabi
Kohlrabi
Contains more Calcium +33.3%
Contains more Iron +140%
Contains more Magnesium +42.1%
Contains more Phosphorus +52.2%
Contains less Sodium -70%
Contains more Zinc +2966.7%
Contains more Copper +21.7%
Contains more Manganese +35.3%
Contains more Potassium +343%
Contains more Selenium +16.7%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +33.3%
Contains more Iron +140%
Contains more Magnesium +42.1%
Contains more Phosphorus +52.2%
Contains less Sodium -70%
Contains more Zinc +2966.7%
Contains more Copper +21.7%
Contains more Manganese +35.3%
Contains more Potassium +343%
Contains more Selenium +16.7%

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
7
:
3
Kohlrabi
Kohlrabi
Contains more Vitamin A +330.6%
Contains more Vitamin B1 +52%
Contains more Vitamin B2 +530%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +241.2%
Contains more Folate +125%
Contains more Vitamin K +30400%
Contains more Vitamin E +2300%
Contains more Vitamin C +656.1%
Contains more Vitamin B6 +341.2%
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%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +330.6%
Contains more Vitamin B1 +52%
Contains more Vitamin B2 +530%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +241.2%
Contains more Folate +125%
Contains more Vitamin K +30400%
Contains more Vitamin E +2300%
Contains more Vitamin C +656.1%
Contains more Vitamin B6 +341.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Kohlrabi
Kohlrabi
Contains more Protein +134.7%
Contains more Fats +590%
Contains more Carbs +195.2%
Contains more Other +150%
Equal in Water - 91
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
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +134.7%
Contains more Fats +590%
Contains more Carbs +195.2%
Contains more Other +150%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +752.1%
Contains less Saturated Fat -81.2%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +752.1%
Contains less Saturated Fat -81.2%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Kohlrabi Opinion
Net carbs 0.2g 2.6g Kohlrabi
Protein 3.99g 1.7g Alfalfa seeds
Fats 0.69g 0.1g Alfalfa seeds
Carbs 2.1g 6.2g Kohlrabi
Calories 23kcal 27kcal Kohlrabi
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 2.6g Alfalfa seeds
Fiber 1.9g 3.6g Kohlrabi
Calcium 32mg 24mg Alfalfa seeds
Iron 0.96mg 0.4mg Alfalfa seeds
Magnesium 27mg 19mg Alfalfa seeds
Phosphorus 70mg 46mg Alfalfa seeds
Potassium 79mg 350mg Kohlrabi
Sodium 6mg 20mg Alfalfa seeds
Zinc 0.92mg 0.03mg Alfalfa seeds
Copper 0.157mg 0.129mg Alfalfa seeds
Manganese 0.188mg 0.139mg Alfalfa seeds
Selenium 0.6µg 0.7µg Kohlrabi
Vitamin A 155IU 36IU Alfalfa seeds
Vitamin A RAE 8µg 2µg Alfalfa seeds
Vitamin E 0.02mg 0.48mg Kohlrabi
Vitamin C 8.2mg 62mg Kohlrabi
Vitamin B1 0.076mg 0.05mg Alfalfa seeds
Vitamin B2 0.126mg 0.02mg Alfalfa seeds
Vitamin B3 0.481mg 0.4mg Alfalfa seeds
Vitamin B5 0.563mg 0.165mg Alfalfa seeds
Vitamin B6 0.034mg 0.15mg Kohlrabi
Folate 36µg 16µg Alfalfa seeds
Vitamin K 30.5µg 0.1µg Alfalfa seeds
Tryptophan 0.01mg Kohlrabi
Threonine 0.134mg 0.049mg Alfalfa seeds
Isoleucine 0.143mg 0.078mg Alfalfa seeds
Leucine 0.267mg 0.067mg Alfalfa seeds
Lysine 0.214mg 0.056mg Alfalfa seeds
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.145mg 0.05mg Alfalfa seeds
Histidine 0.019mg Kohlrabi
Saturated Fat 0.069g 0.013g Kohlrabi
Monounsaturated Fat 0.056g 0.007g Alfalfa seeds
Polyunsaturated fat 0.409g 0.048g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Kohlrabi
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
25%
Kohlrabi
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
15%
Kohlrabi

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.056g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 2.4g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 20)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.6)
Which food is richer in minerals?
Alfalfa seeds
Alfalfa seeds is relatively richer in minerals
Which food is richer in vitamins?
Alfalfa seeds
Alfalfa seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.