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Alfalfa seeds vs. Poi — In-Depth Nutrition Comparison

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Significant differences between Alfalfa seeds and Poi

  • Alfalfa seeds have more Vitamin K, Vitamin B2, Zinc, Fiber, and Vitamin B5, however, Poi is richer in Vitamin B6, Vitamin E , and Manganese.
  • Alfalfa seeds covers your daily Vitamin K needs 25% more than Poi.
  • Poi has 5 times less Fiber than Alfalfa seeds. Alfalfa seeds have 1.9g of Fiber, while Poi has 0.4g.

Specific food types used in this comparison are Alfalfa seeds, sprouted, raw and Poi.

Infographic

Alfalfa seeds vs Poi 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 +100%
Contains more Magnesium +12.5%
Contains more Phosphorus +79.5%
Contains less Sodium -50%
Contains more Zinc +318.2%
Contains more Potassium +131.6%
Contains more Manganese +96.8%
Contains more Selenium +16.7%
Equal in Iron - 0.88
Equal in Copper - 0.166
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 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +100%
Contains more Magnesium +12.5%
Contains more Phosphorus +79.5%
Contains less Sodium -50%
Contains more Zinc +318.2%
Contains more Potassium +131.6%
Contains more Manganese +96.8%
Contains more Selenium +16.7%
Equal in Iron - 0.88
Equal in Copper - 0.166

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.
:
5
Poi
Contains more Vitamin A +134.8%
Contains more Vitamin C +105%
Contains more Vitamin B2 +215%
Contains more Vitamin B5 +92.2%
Contains more Folate +71.4%
Contains more Vitamin K +2950%
Contains more Vitamin E +11400%
Contains more Vitamin B1 +71.1%
Contains more Vitamin B3 +128.7%
Contains more Vitamin B6 +702.9%
Contains more Choline +16%
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 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 10% 3%
Contains more Vitamin A +134.8%
Contains more Vitamin C +105%
Contains more Vitamin B2 +215%
Contains more Vitamin B5 +92.2%
Contains more Folate +71.4%
Contains more Vitamin K +2950%
Contains more Vitamin E +11400%
Contains more Vitamin B1 +71.1%
Contains more Vitamin B3 +128.7%
Contains more Vitamin B6 +702.9%
Contains more Choline +16%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +950%
Contains more Fats +392.9%
Contains more Water +29.6%
Contains more Carbs +1196.7%
Contains more Other +52.5%
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more Protein +950%
Contains more Fats +392.9%
Contains more Water +29.6%
Contains more Carbs +1196.7%
Contains more Other +52.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +605.2%
Contains less Saturated Fat -58%
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +605.2%
Contains less Saturated Fat -58%

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 Poi
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Poi Opinion
Net carbs 0.2g 26.83g Poi
Protein 3.99g 0.38g Alfalfa seeds
Fats 0.69g 0.14g Alfalfa seeds
Carbs 2.1g 27.23g Poi
Calories 23kcal 112kcal Poi
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 0.39g Alfalfa seeds
Fiber 1.9g 0.4g Alfalfa seeds
Calcium 32mg 16mg Alfalfa seeds
Iron 0.96mg 0.88mg Alfalfa seeds
Magnesium 27mg 24mg Alfalfa seeds
Phosphorus 70mg 39mg Alfalfa seeds
Potassium 79mg 183mg Poi
Sodium 6mg 12mg Alfalfa seeds
Zinc 0.92mg 0.22mg Alfalfa seeds
Copper 0.157mg 0.166mg Poi
Manganese 0.188mg 0.37mg Poi
Selenium 0.6µg 0.7µg Poi
Vitamin A 155IU 66IU Alfalfa seeds
Vitamin A RAE 8µg 3µg Alfalfa seeds
Vitamin E 0.02mg 2.3mg Poi
Vitamin C 8.2mg 4mg Alfalfa seeds
Vitamin B1 0.076mg 0.13mg Poi
Vitamin B2 0.126mg 0.04mg Alfalfa seeds
Vitamin B3 0.481mg 1.1mg Poi
Vitamin B5 0.563mg 0.293mg Alfalfa seeds
Vitamin B6 0.034mg 0.273mg Poi
Folate 36µg 21µg Alfalfa seeds
Choline 14.4mg 16.7mg Poi
Vitamin K 30.5µg 1µg Alfalfa seeds
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 0.029g Poi
Monounsaturated Fat 0.056g 0.011g Alfalfa seeds
Polyunsaturated fat 0.409g 0.058g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Poi
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
18%
Poi
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
20%
Poi

Comparison summary

Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.04g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 6mg)
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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.