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Alfalfa seeds vs. Onion — In-Depth Nutrition Comparison

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Summary of differences between Alfalfa seeds and Onion

  • Alfalfa seeds have more Vitamin K, Copper, Iron, Vitamin B5, Vitamin B2, Zinc, and Phosphorus, while Onion have more Vitamin B6.
  • Alfalfa seeds covers your daily need of Vitamin K 25% more than Onion.
  • Alfalfa seeds contain 5 times more Zinc than Onion. While Alfalfa seeds contain 0.92mg of Zinc, Onion contains only 0.17mg.

These are the specific foods used in this comparison Alfalfa seeds, sprouted, raw and Onions, raw.

Infographic

Alfalfa seeds vs Onion 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 Calcium +39.1%
Contains more Iron +357.1%
Contains more Magnesium +170%
Contains more Phosphorus +141.4%
Contains more Zinc +441.2%
Contains more Copper +302.6%
Contains more Manganese +45.7%
Contains more Selenium +20%
Contains more Potassium +84.8%
Contains less Sodium -33.3%
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 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +39.1%
Contains more Iron +357.1%
Contains more Magnesium +170%
Contains more Phosphorus +141.4%
Contains more Zinc +441.2%
Contains more Copper +302.6%
Contains more Manganese +45.7%
Contains more Selenium +20%
Contains more Potassium +84.8%
Contains less Sodium -33.3%

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.
:
1
Onion
Contains more Vitamin A +7650%
Contains more Vitamin C +10.8%
Contains more Vitamin B1 +65.2%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B3 +314.7%
Contains more Vitamin B5 +357.7%
Contains more Folate +89.5%
Contains more Choline +136.1%
Contains more Vitamin K +7525%
Contains more Vitamin B6 +252.9%
Equal in Vitamin E - 0.02
Equal in Vitamin C - 7.4
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 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 4% 1%
Contains more Vitamin A +7650%
Contains more Vitamin C +10.8%
Contains more Vitamin B1 +65.2%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B3 +314.7%
Contains more Vitamin B5 +357.7%
Contains more Folate +89.5%
Contains more Choline +136.1%
Contains more Vitamin K +7525%
Contains more Vitamin B6 +252.9%
Equal in Vitamin E - 0.02
Equal in Vitamin C - 7.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +262.7%
Contains more Fats +590%
Contains more Other +14.3%
Contains more Carbs +344.8%
Equal in Water - 89.11
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +262.7%
Contains more Fats +590%
Contains more Other +14.3%
Contains more Carbs +344.8%
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +330.8%
Contains more Polyunsaturated fat +2305.9%
Contains less Saturated Fat -39.1%
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +330.8%
Contains more Polyunsaturated fat +2305.9%
Contains less Saturated Fat -39.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +2362.5%
Contains more Fructose +975%
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
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +2362.5%
Contains more Fructose +975%

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 Onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Onion Opinion
Net carbs 0.2g 7.64g Onion
Protein 3.99g 1.1g Alfalfa seeds
Fats 0.69g 0.1g Alfalfa seeds
Carbs 2.1g 9.34g Onion
Calories 23kcal 40kcal Onion
Fructose 0.12g 1.29g Onion
Sugar 0.2g 4.24g Alfalfa seeds
Fiber 1.9g 1.7g Alfalfa seeds
Calcium 32mg 23mg Alfalfa seeds
Iron 0.96mg 0.21mg Alfalfa seeds
Magnesium 27mg 10mg Alfalfa seeds
Phosphorus 70mg 29mg Alfalfa seeds
Potassium 79mg 146mg Onion
Sodium 6mg 4mg Onion
Zinc 0.92mg 0.17mg Alfalfa seeds
Copper 0.157mg 0.039mg Alfalfa seeds
Manganese 0.188mg 0.129mg Alfalfa seeds
Selenium 0.6µg 0.5µg Alfalfa seeds
Vitamin A 155IU 2IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 0.02mg
Vitamin C 8.2mg 7.4mg Alfalfa seeds
Vitamin B1 0.076mg 0.046mg Alfalfa seeds
Vitamin B2 0.126mg 0.027mg Alfalfa seeds
Vitamin B3 0.481mg 0.116mg Alfalfa seeds
Vitamin B5 0.563mg 0.123mg Alfalfa seeds
Vitamin B6 0.034mg 0.12mg Onion
Folate 36µg 19µg Alfalfa seeds
Choline 14.4mg 6.1mg Alfalfa seeds
Vitamin K 30.5µg 0.4µg Alfalfa seeds
Tryptophan 0.014mg Onion
Threonine 0.134mg 0.021mg Alfalfa seeds
Isoleucine 0.143mg 0.014mg Alfalfa seeds
Leucine 0.267mg 0.025mg Alfalfa seeds
Lysine 0.214mg 0.039mg Alfalfa seeds
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.145mg 0.021mg Alfalfa seeds
Histidine 0.014mg Onion
Saturated Fat 0.069g 0.042g Onion
Monounsaturated Fat 0.056g 0.013g Alfalfa seeds
Polyunsaturated fat 0.409g 0.017g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Onion
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
8%
Onion
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.027g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 4.04g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.2)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.