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  6. Alfalfa seeds vs. Mustard Greens

Alfalfa seeds vs. Mustard Greens — In-Depth Nutrition Comparison

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Important differences between alfalfa seeds and mustard Greens

  • Alfalfa seeds have more vitamin B5, folate, and zinc; however, mustard Greens is richer in vitamin K, vitamin A, vitamin C, vitamin E, and calcium.
  • Mustard Greens's daily need coverage for vitamin K is 469% more.
  • Alfalfa seeds contain 5 times more vitamin B5 than mustard Greens. Alfalfa seeds contain 0.563mg of vitamin B5, while mustard Greens contains 0.12mg.

The food varieties used in the comparison are Alfalfa seeds, sprouted, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Alfalfa seeds vs Mustard Greens 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +107.7%
Contains more ZincZinc +318.2%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +268.8%
Contains more PotassiumPotassium +105.1%
~equal in Iron ~0.87mg
~equal in Copper ~0.146mg
~equal in Selenium ~0.6µg

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%
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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin B1Vitamin B1 +85.4%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +369.2%
Contains more FolateFolate +300%
Contains more CholineCholine +3500%
Contains more Vitamin CVitamin C +208.5%
Contains more Vitamin AVitamin A +7625%
Contains more Vitamin EVitamin E +8800%
Contains more Vitamin B6Vitamin B6 +188.2%
Contains more Vitamin KVitamin K +1843.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.433mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Mustard Greens DV% diff.
Vitamin K 30.5µg 592.7µg 469%
Vitamin A 8µg 618µg 68%
Vitamin C 8.2mg 25.3mg 19%
Vitamin E 0.02mg 1.78mg 12%
Calcium 32mg 118mg 9%
Vitamin B5 0.563mg 0.12mg 9%
Manganese 0.188mg 8%
Folate 36µg 9µg 7%
Zinc 0.92mg 0.22mg 6%
Vitamin B2 0.126mg 0.063mg 5%
Vitamin B6 0.034mg 0.098mg 5%
Phosphorus 70mg 42mg 4%
Magnesium 27mg 13mg 3%
Choline 14.4mg 0.4mg 3%
Protein 3.99g 2.56g 3%
Vitamin B1 0.076mg 0.041mg 3%
Potassium 79mg 162mg 2%
Polyunsaturated fat 0.409g 0.046g 2%
Iron 0.96mg 0.87mg 1%
Copper 0.157mg 0.146mg 1%
Carbs 2.1g 4.51g 1%
Calories 23kcal 26kcal 0%
Fats 0.69g 0.47g 0%
Net carbs 0.2g 2.51g N/A
Sugar 0.2g 1.41g N/A
Fiber 1.9g 2g 0%
Sodium 6mg 9mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B3 0.481mg 0.433mg 0%
Saturated fat 0.069g 0.012g 0%
Monounsaturated fat 0.056g 0.11g 0%
Threonine 0.134mg 0%
Isoleucine 0.143mg 0%
Leucine 0.267mg 0%
Lysine 0.214mg 0%
Valine 0.145mg 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
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more ProteinProtein +55.9%
Contains more FatsFats +46.8%
Contains more CarbsCarbs +114.8%
Contains more OtherOther +70%
~equal in Water ~91.78g

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
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Poly. FatPolyunsaturated fat +789.1%
Contains less Sat. FatSaturated fat -82.6%
Contains more Mono. FatMonounsaturated fat +96.4%

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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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.