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  6. Alfalfa seeds vs. Portobello

Alfalfa seeds vs. Portobello — In-Depth Nutrition Comparison

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The main differences between Alfalfa seeds and Portobello

  • Alfalfa seeds have more Vitamin K, Vitamin C, and Iron, however, Portobello have more Selenium, Vitamin B3, Copper, Vitamin B2, Vitamin B5, Potassium, and Phosphorus.
  • Daily need coverage for Selenium from Portobello is 39% higher.

Food types used in this article are Alfalfa seeds, sprouted, raw and Mushrooms, portabella, grilled.

Infographic

Alfalfa seeds vs Portobello 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.
Alfalfa seeds
Alfalfa seeds
6
:
4
Portobello
Portobello
Contains more Calcium +966.7%
Contains more Iron +140%
Contains more Magnesium +107.7%
Contains less Sodium -45.5%
Contains more Zinc +41.5%
Contains more Manganese +180.6%
Contains more Phosphorus +92.9%
Contains more Potassium +453.2%
Contains more Copper +147.8%
Contains more Selenium +3550%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Portobello
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 15% 10% 58% 39% 2% 18% 130% 9% 120%
Contains more Calcium +966.7%
Contains more Iron +140%
Contains more Magnesium +107.7%
Contains less Sodium -45.5%
Contains more Zinc +41.5%
Contains more Manganese +180.6%
Contains more Phosphorus +92.9%
Contains more Potassium +453.2%
Contains more Copper +147.8%
Contains more Selenium +3550%

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.
Alfalfa seeds
Alfalfa seeds
6
:
5
Portobello
Portobello
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Folate +89.5%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +219.8%
Contains more Vitamin B3 +1200.4%
Contains more Vitamin B5 +124.2%
Contains more Vitamin B6 +258.8%
Equal in Vitamin B1 - 0.072
Alfalfa seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 1% 0% 28% 19% 30% 10% 34% 8% 27% 0% 77%
Portobello
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 9% 0% 18% 93% 118% 76% 29% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Folate +89.5%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +219.8%
Contains more Vitamin B3 +1200.4%
Contains more Vitamin B5 +124.2%
Contains more Vitamin B6 +258.8%
Equal in Vitamin B1 - 0.072

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Portobello
Portobello
Contains more Protein +21.6%
Contains more Fats +19%
Contains more Carbs +111.4%
Contains more Other +160%
Equal in Water - 90.66
Alfalfa seeds
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
Portobello
3% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 g
Contains more Protein +21.6%
Contains more Fats +19%
Contains more Carbs +111.4%
Contains more Other +160%
Equal in Water - 90.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Portobello
Portobello
Contains more Monounsaturated Fat +522.2%
Contains more Polyunsaturated fat +76.3%
Equal in Saturated Fat - 0.064
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Portobello
21% 3% 76%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.232 g
Contains more Monounsaturated Fat +522.2%
Contains more Polyunsaturated fat +76.3%
Equal in Saturated Fat - 0.064

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
1
:
2
Portobello
Portobello
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Glucose +2725%
Alfalfa seeds
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
Portobello
16% 84%
Starch: 0.43 g
Sucrose: 0 g
Glucose: 2.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Glucose +2725%

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 Portobello
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 Portobello Opinion
Net carbs 0.2g 2.24g Portobello
Protein 3.99g 3.28g Alfalfa seeds
Fats 0.69g 0.58g Alfalfa seeds
Carbs 2.1g 4.44g Portobello
Calories 23kcal 29kcal Portobello
Starch 0.43g Portobello
Fructose 0.12g 0g Alfalfa seeds
Sugar 0.2g 2.26g Alfalfa seeds
Fiber 1.9g 2.2g Portobello
Calcium 32mg 3mg Alfalfa seeds
Iron 0.96mg 0.4mg Alfalfa seeds
Magnesium 27mg 13mg Alfalfa seeds
Phosphorus 70mg 135mg Portobello
Potassium 79mg 437mg Portobello
Sodium 6mg 11mg Alfalfa seeds
Zinc 0.92mg 0.65mg Alfalfa seeds
Copper 0.157mg 0.389mg Portobello
Manganese 0.188mg 0.067mg Alfalfa seeds
Selenium 0.6µg 21.9µg Portobello
Vitamin A 155IU 0IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 0mg Alfalfa seeds
Vitamin D 0IU 14IU Portobello
Vitamin D 0µg 0.3µg Portobello
Vitamin C 8.2mg 0mg Alfalfa seeds
Vitamin B1 0.076mg 0.072mg Alfalfa seeds
Vitamin B2 0.126mg 0.403mg Portobello
Vitamin B3 0.481mg 6.255mg Portobello
Vitamin B5 0.563mg 1.262mg Portobello
Vitamin B6 0.034mg 0.122mg Portobello
Folate 36µg 19µg Alfalfa seeds
Vitamin K 30.5µg 0µg Alfalfa seeds
Tryptophan 0.045mg Portobello
Threonine 0.134mg 0.125mg Alfalfa seeds
Isoleucine 0.143mg 0.09mg Alfalfa seeds
Leucine 0.267mg 0.15mg Alfalfa seeds
Lysine 0.214mg 0.11mg Alfalfa seeds
Methionine 0.035mg Portobello
Phenylalanine 0.1mg Portobello
Valine 0.145mg 0.41mg Portobello
Histidine 0.065mg Portobello
Saturated Fat 0.069g 0.064g Portobello
Monounsaturated Fat 0.056g 0.009g Alfalfa seeds
Polyunsaturated fat 0.409g 0.232g Alfalfa seeds
Omega-6 - Linoleic acid 0.232g Portobello

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Portobello
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
20%
Alfalfa seeds
30%
Portobello
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
40%
Portobello

Comparison summary

Which food is lower in Saturated Fat?
Portobello
Portobello is lower in Saturated Fat (difference - 0.005g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 2.06g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 5mg)
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. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/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.