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Alfalfa seeds vs. Maitake mushrooms — In-Depth Nutrition Comparison

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The main differences between Alfalfa seeds and Maitake mushrooms

  • Alfalfa seeds have more Vitamin K, Vitamin C, Iron, and Vitamin B5, however, Maitake mushrooms have more Vitamin D, Vitamin B3, Copper, Vitamin B2, Choline, and Vitamin B1.
  • Daily need coverage for Vitamin D from Maitake mushrooms is 187% higher.

Food types used in this article are Alfalfa seeds, sprouted, raw and Mushrooms, maitake, raw.

Infographic

Alfalfa seeds vs Maitake mushrooms 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 Calcium +3100%
Contains more Iron +220%
Contains more Magnesium +170%
Contains more Zinc +22.7%
Contains more Manganese +218.6%
Contains more Potassium +158.2%
Contains less Sodium -83.3%
Contains more Copper +60.5%
Contains more Selenium +266.7%
Equal in Phosphorus - 74
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 1% 12% 8% 32% 18% 1% 21% 84% 8% 12%
Contains more Calcium +3100%
Contains more Iron +220%
Contains more Magnesium +170%
Contains more Zinc +22.7%
Contains more Manganese +218.6%
Contains more Potassium +158.2%
Contains less Sodium -83.3%
Contains more Copper +60.5%
Contains more Selenium +266.7%
Equal in Phosphorus - 74

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +108.5%
Contains more Folate +71.4%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B3 +1269%
Contains more Vitamin B6 +64.7%
Contains more Choline +254.9%
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 0% 1% 843% 0% 37% 56% 124% 17% 13% 16% 0% 28% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +108.5%
Contains more Folate +71.4%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B3 +1269%
Contains more Vitamin B6 +64.7%
Contains more Choline +254.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +105.7%
Contains more Fats +263.2%
Contains more Carbs +231.9%
Contains more Other +32.5%
Equal in Water - 90.37
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 g
Contains more Protein +105.7%
Contains more Fats +263.2%
Contains more Carbs +231.9%
Contains more Other +32.5%
Equal in Water - 90.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +86.7%
Contains more Polyunsaturated fat +354.4%
Contains less Saturated Fat -56.5%
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
20% 20% 60%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.09 g
Contains more Monounsaturated Fat +86.7%
Contains more Polyunsaturated fat +354.4%
Contains less Saturated Fat -56.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Fructose +∞%
Contains more Glucose +2075%
Contains more Lactose +∞%
40% 60%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.08 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
84% 16%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.74 g
Fructose: 0 g
Lactose: 0.33 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +∞%
Contains more Glucose +2075%
Contains more Lactose +∞%

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 Maitake mushrooms
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Maitake mushrooms Opinion
Net carbs 0.2g 4.27g Maitake mushrooms
Protein 3.99g 1.94g Alfalfa seeds
Fats 0.69g 0.19g Alfalfa seeds
Carbs 2.1g 6.97g Maitake mushrooms
Calories 23kcal 31kcal Maitake mushrooms
Fructose 0.12g 0g Alfalfa seeds
Sugar 0.2g 2.07g Alfalfa seeds
Fiber 1.9g 2.7g Maitake mushrooms
Calcium 32mg 1mg Alfalfa seeds
Iron 0.96mg 0.3mg Alfalfa seeds
Magnesium 27mg 10mg Alfalfa seeds
Phosphorus 70mg 74mg Maitake mushrooms
Potassium 79mg 204mg Maitake mushrooms
Sodium 6mg 1mg Maitake mushrooms
Zinc 0.92mg 0.75mg Alfalfa seeds
Copper 0.157mg 0.252mg Maitake mushrooms
Manganese 0.188mg 0.059mg Alfalfa seeds
Selenium 0.6µg 2.2µg Maitake mushrooms
Vitamin A 155IU 0IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 0.01mg Alfalfa seeds
Vitamin D 0IU 1123IU Maitake mushrooms
Vitamin D 0µg 28.1µg Maitake mushrooms
Vitamin C 8.2mg 0mg Alfalfa seeds
Vitamin B1 0.076mg 0.146mg Maitake mushrooms
Vitamin B2 0.126mg 0.242mg Maitake mushrooms
Vitamin B3 0.481mg 6.585mg Maitake mushrooms
Vitamin B5 0.563mg 0.27mg Alfalfa seeds
Vitamin B6 0.034mg 0.056mg Maitake mushrooms
Folate 36µg 21µg Alfalfa seeds
Choline 14.4mg 51.1mg Maitake mushrooms
Vitamin K 30.5µg 0µg Alfalfa seeds
Tryptophan 0.035mg Maitake mushrooms
Threonine 0.134mg 0.095mg Alfalfa seeds
Isoleucine 0.143mg 0.055mg Alfalfa seeds
Leucine 0.267mg 0.08mg Alfalfa seeds
Lysine 0.214mg 0.09mg Alfalfa seeds
Methionine 0.015mg Maitake mushrooms
Phenylalanine 0.06mg Maitake mushrooms
Valine 0.145mg 0.1mg Alfalfa seeds
Histidine 0.045mg Maitake mushrooms
Saturated Fat 0.069g 0.03g Maitake mushrooms
Monounsaturated Fat 0.056g 0.03g Alfalfa seeds
Polyunsaturated fat 0.409g 0.09g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Maitake mushrooms
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
87%
Maitake mushrooms
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
19%
Maitake mushrooms

Comparison summary

Which food contains less Sodium?
Maitake mushrooms
Maitake mushrooms contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Maitake mushrooms
Maitake mushrooms is lower in Saturated Fat (difference - 0.039g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.87g)
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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/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.