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Alfalfa seeds vs. Lotus seeds — In-Depth Nutrition Comparison

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The main differences between Alfalfa seeds and Lotus seeds

  • Alfalfa seeds contain less Manganese, Phosphorus, Vitamin B1, Vitamin B6, Magnesium, Potassium, Iron, Copper, Folate, and Calcium than Lotus seeds.
  • Daily need coverage for Manganese from Lotus seeds is 93% higher.

Food types used in this article are Alfalfa seeds, sprouted, raw and Seeds, lotus seeds, dried.

Infographic

Alfalfa seeds vs Lotus seeds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 150% 49% 121% 132% 117% 29% 268% 0.65% 302% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +677.8%
Contains more CalciumCalcium +409.4%
Contains more PotassiumPotassium +1631.6%
Contains more IronIron +267.7%
Contains more CopperCopper +122.9%
Contains more ZincZinc +14.1%
Contains more PhosphorusPhosphorus +794.3%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +1133%

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% 9.3% 0.4% 0% 19% 29% 9% 34% 7.8% 0% 76% 27% 7.9%
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 0% 3% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +210%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +742.1%
Contains more Vitamin B2Vitamin B2 +19%
Contains more Vitamin B3Vitamin B3 +232.6%
Contains more Vitamin B5Vitamin B5 +51.2%
Contains more Vitamin B6Vitamin B6 +1750%
Contains more FolateFolate +188.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
15% 2% 64% 14% 4%
Protein: 15.41 g
Fats: 1.97 g
Carbs: 64.47 g
Water: 14.16 g
Other: 3.99 g
Contains more WaterWater +555.5%
Contains more ProteinProtein +286.2%
Contains more FatsFats +185.5%
Contains more CarbsCarbs +2970%
Contains more OtherOther +897.5%

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
18% 21% 62%
Saturated Fat: Sat. Fat 0.33 g
Monounsaturated Fat: Mono. Fat 0.388 g
Polyunsaturated fat: Poly. Fat 1.166 g
Contains less Sat. FatSaturated Fat -79.1%
Contains more Mono. FatMonounsaturated Fat +592.9%
Contains more Poly. FatPolyunsaturated fat +185.1%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Lotus seeds Opinion
Calories 23kcal 332kcal Lotus seeds
Protein 3.99g 15.41g Lotus seeds
Fats 0.69g 1.97g Lotus seeds
Vitamin C 8.2mg 0mg Alfalfa seeds
Net carbs 0.2g 64.47g Lotus seeds
Carbs 2.1g 64.47g Lotus seeds
Magnesium 27mg 210mg Lotus seeds
Calcium 32mg 163mg Lotus seeds
Potassium 79mg 1368mg Lotus seeds
Iron 0.96mg 3.53mg Lotus seeds
Sugar 0.2g Lotus seeds
Fiber 1.9g Alfalfa seeds
Copper 0.157mg 0.35mg Lotus seeds
Zinc 0.92mg 1.05mg Lotus seeds
Phosphorus 70mg 626mg Lotus seeds
Sodium 6mg 5mg Lotus seeds
Vitamin A 155IU 50IU Alfalfa seeds
Vitamin A RAE 8µg 3µg Alfalfa seeds
Vitamin E 0.02mg Alfalfa seeds
Manganese 0.188mg 2.318mg Lotus seeds
Selenium 0.6µg Alfalfa seeds
Vitamin B1 0.076mg 0.64mg Lotus seeds
Vitamin B2 0.126mg 0.15mg Lotus seeds
Vitamin B3 0.481mg 1.6mg Lotus seeds
Vitamin B5 0.563mg 0.851mg Lotus seeds
Vitamin B6 0.034mg 0.629mg Lotus seeds
Vitamin K 30.5µg Alfalfa seeds
Folate 36µg 104µg Lotus seeds
Choline 14.4mg Alfalfa seeds
Saturated Fat 0.069g 0.33g Alfalfa seeds
Monounsaturated Fat 0.056g 0.388g Lotus seeds
Polyunsaturated fat 0.409g 1.166g Lotus seeds
Tryptophan 0.221mg Lotus seeds
Threonine 0.134mg 0.747mg Lotus seeds
Isoleucine 0.143mg 0.765mg Lotus seeds
Leucine 0.267mg 1.215mg Lotus seeds
Lysine 0.214mg 0.985mg Lotus seeds
Methionine 0.267mg Lotus seeds
Phenylalanine 0.767mg Lotus seeds
Valine 0.145mg 0.991mg Lotus seeds
Histidine 0.43mg Lotus seeds
Fructose 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Lotus seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Alfalfa seeds
39%
Lotus seeds
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
117%
Lotus seeds

Comparison summary

Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Lotus seeds
Lotus seeds is relatively richer in minerals
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.261g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Lotus seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/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.