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Alfalfa seeds vs. Poblano — In-Depth Nutrition Comparison

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How are Alfalfa seeds and Poblano different?

  • Poblano has more Vitamin B6, Vitamin B2, Iron, Vitamin A RAE, Fiber, Potassium, Manganese, Copper, Vitamin B3, and Vitamin B5 than Alfalfa seeds.
  • Daily need coverage for Vitamin B6 from Poblano is 269% higher.

Alfalfa seeds, sprouted, raw and Peppers, ancho, dried are the varieties used in this article.

Infographic

Alfalfa seeds vs Poblano 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 less Sodium -86%
Contains more Calcium +90.6%
Contains more Iron +1038.5%
Contains more Magnesium +318.5%
Contains more Phosphorus +187.1%
Contains more Potassium +2951.9%
Contains more Zinc +54.3%
Contains more Copper +223.6%
Contains more Manganese +580.3%
Contains more Selenium +383.3%
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 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Contains less Sodium -86%
Contains more Calcium +90.6%
Contains more Iron +1038.5%
Contains more Magnesium +318.5%
Contains more Phosphorus +187.1%
Contains more Potassium +2951.9%
Contains more Zinc +54.3%
Contains more Copper +223.6%
Contains more Manganese +580.3%
Contains more Selenium +383.3%

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.
:
Contains more Vitamin C +310%
Contains more Vitamin A +13085.8%
Contains more Vitamin B1 +135.5%
Contains more Vitamin B2 +1689.7%
Contains more Vitamin B3 +1231.2%
Contains more Vitamin B5 +254%
Contains more Vitamin B6 +10297.1%
Contains more Folate +91.7%
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 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0% 0%
Contains more Vitamin C +310%
Contains more Vitamin A +13085.8%
Contains more Vitamin B1 +135.5%
Contains more Vitamin B2 +1689.7%
Contains more Vitamin B3 +1231.2%
Contains more Vitamin B5 +254%
Contains more Vitamin B6 +10297.1%
Contains more Folate +91.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +310.2%
Contains more Protein +197.2%
Contains more Fats +1088.4%
Contains more Carbs +2348.6%
Contains more Other +1372.5%
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more Water +310.2%
Contains more Protein +197.2%
Contains more Fats +1088.4%
Contains more Carbs +2348.6%
Contains more Other +1372.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.6%
Contains more Monounsaturated Fat +778.6%
Contains more Polyunsaturated fat +1002.9%
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
Contains less Saturated Fat -91.6%
Contains more Monounsaturated Fat +778.6%
Contains more Polyunsaturated fat +1002.9%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Poblano Opinion
Net carbs 0.2g 29.82g Poblano
Protein 3.99g 11.86g Poblano
Fats 0.69g 8.2g Poblano
Carbs 2.1g 51.42g Poblano
Calories 23kcal 281kcal Poblano
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Poblano
Fiber 1.9g 21.6g Poblano
Calcium 32mg 61mg Poblano
Iron 0.96mg 10.93mg Poblano
Magnesium 27mg 113mg Poblano
Phosphorus 70mg 201mg Poblano
Potassium 79mg 2411mg Poblano
Sodium 6mg 43mg Alfalfa seeds
Zinc 0.92mg 1.42mg Poblano
Copper 0.157mg 0.508mg Poblano
Manganese 0.188mg 1.279mg Poblano
Selenium 0.6µg 2.9µg Poblano
Vitamin A 155IU 20438IU Poblano
Vitamin A RAE 8µg 1022µg Poblano
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 8.2mg 2mg Alfalfa seeds
Vitamin B1 0.076mg 0.179mg Poblano
Vitamin B2 0.126mg 2.255mg Poblano
Vitamin B3 0.481mg 6.403mg Poblano
Vitamin B5 0.563mg 1.993mg Poblano
Vitamin B6 0.034mg 3.535mg Poblano
Folate 36µg 69µg Poblano
Choline 14.4mg Alfalfa seeds
Vitamin K 30.5µg Alfalfa seeds
Tryptophan 0.155mg Poblano
Threonine 0.134mg 0.425mg Poblano
Isoleucine 0.143mg 0.373mg Poblano
Leucine 0.267mg 0.605mg Poblano
Lysine 0.214mg 0.515mg Poblano
Methionine 0.142mg Poblano
Phenylalanine 0.361mg Poblano
Valine 0.145mg 0.489mg Poblano
Histidine 0.232mg Poblano
Saturated Fat 0.069g 0.82g Alfalfa seeds
Monounsaturated Fat 0.056g 0.492g Poblano
Polyunsaturated fat 0.409g 4.511g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Poblano
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
223%
Poblano
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
120%
Poblano

Comparison summary

Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.751g)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $7)
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 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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.