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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 RAE, 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.
Contains more Iron +10.3%
Contains more Magnesium +107.7%
Contains more Phosphorus +66.7%
Contains less Sodium -33.3%
Contains more Zinc +318.2%
Contains more Calcium +268.8%
Contains more Potassium +105.1%
Equal in Iron - 0.87
Equal in Copper - 0.146
Equal in Selenium - 0.6
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 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Iron +10.3%
Contains more Magnesium +107.7%
Contains more Phosphorus +66.7%
Contains less Sodium -33.3%
Contains more Zinc +318.2%
Contains more Calcium +268.8%
Contains more Potassium +105.1%
Equal in Iron - 0.87
Equal in Copper - 0.146
Equal in Selenium - 0.6

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 B1 +85.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +369.2%
Contains more Folate +300%
Contains more Choline +3500%
Contains more Vitamin A +7880.6%
Contains more Vitamin E +8800%
Contains more Vitamin C +208.5%
Contains more Vitamin B6 +188.2%
Contains more Vitamin K +1843.3%
Equal in Vitamin B3 - 0.433
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 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1% 1482%
Contains more Vitamin B1 +85.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +369.2%
Contains more Folate +300%
Contains more Choline +3500%
Contains more Vitamin A +7880.6%
Contains more Vitamin E +8800%
Contains more Vitamin C +208.5%
Contains more Vitamin B6 +188.2%
Contains more Vitamin K +1843.3%
Equal in Vitamin B3 - 0.433

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +55.9%
Contains more Fats +46.8%
Contains more Carbs +114.8%
Contains more Other +70%
Equal in Water - 91.78
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 Protein +55.9%
Contains more Fats +46.8%
Contains more Carbs +114.8%
Contains more Other +70%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +789.1%
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +96.4%
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +789.1%
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +96.4%

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 Mustard Greens
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Mustard Greens Opinion
Net carbs 0.2g 2.51g Mustard Greens
Protein 3.99g 2.56g Alfalfa seeds
Fats 0.69g 0.47g Alfalfa seeds
Carbs 2.1g 4.51g Mustard Greens
Calories 23kcal 26kcal Mustard Greens
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 1.41g Alfalfa seeds
Fiber 1.9g 2g Mustard Greens
Calcium 32mg 118mg Mustard Greens
Iron 0.96mg 0.87mg Alfalfa seeds
Magnesium 27mg 13mg Alfalfa seeds
Phosphorus 70mg 42mg Alfalfa seeds
Potassium 79mg 162mg Mustard Greens
Sodium 6mg 9mg Alfalfa seeds
Zinc 0.92mg 0.22mg Alfalfa seeds
Copper 0.157mg 0.146mg Alfalfa seeds
Manganese 0.188mg Alfalfa seeds
Selenium 0.6µg 0.6µg
Vitamin A 155IU 12370IU Mustard Greens
Vitamin A RAE 8µg 618µg Mustard Greens
Vitamin E 0.02mg 1.78mg Mustard Greens
Vitamin C 8.2mg 25.3mg Mustard Greens
Vitamin B1 0.076mg 0.041mg Alfalfa seeds
Vitamin B2 0.126mg 0.063mg Alfalfa seeds
Vitamin B3 0.481mg 0.433mg Alfalfa seeds
Vitamin B5 0.563mg 0.12mg Alfalfa seeds
Vitamin B6 0.034mg 0.098mg Mustard Greens
Folate 36µg 9µg Alfalfa seeds
Choline 14.4mg 0.4mg Alfalfa seeds
Vitamin K 30.5µg 592.7µg Mustard Greens
Threonine 0.134mg Alfalfa seeds
Isoleucine 0.143mg Alfalfa seeds
Leucine 0.267mg Alfalfa seeds
Lysine 0.214mg Alfalfa seeds
Valine 0.145mg Alfalfa seeds
Saturated Fat 0.069g 0.012g Mustard Greens
Monounsaturated Fat 0.056g 0.11g Mustard Greens
Polyunsaturated fat 0.409g 0.046g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Mustard Greens
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
19%
Alfalfa seeds
186%
Mustard Greens
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
17%
Mustard Greens

Comparison summary

Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.057g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 32)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $1.4)
Which food is richer in minerals?
Alfalfa seeds
Alfalfa seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.