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  6. Alfalfa seeds vs. Potato flour

Alfalfa seeds vs. Potato flour — In-Depth Nutrition Comparison

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The main differences between Alfalfa seeds and Potato flour

  • Alfalfa seeds have more Vitamin K, and Vitamin B2, however, Potato flour have more Vitamin B6, Potassium, Vitamin B3, Fiber, Phosphorus, Vitamin B1, Magnesium, and Manganese.
  • Daily need coverage for Vitamin B6 from Potato flour is 57% higher.

Food types used in this article are Alfalfa seeds, sprouted, raw and Potato flour.

Infographic

Alfalfa seeds vs Potato flour 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
2
:
8
Potato flour
Potato flour
Contains less Sodium -89.1%
Contains more Zinc +70.4%
Contains more Calcium +103.1%
Contains more Iron +43.8%
Contains more Magnesium +140.7%
Contains more Phosphorus +140%
Contains more Potassium +1167.1%
Contains more Copper +25.5%
Contains more Manganese +66.5%
Contains more Selenium +83.3%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Contains less Sodium -89.1%
Contains more Zinc +70.4%
Contains more Calcium +103.1%
Contains more Iron +43.8%
Contains more Magnesium +140.7%
Contains more Phosphorus +140%
Contains more Potassium +1167.1%
Contains more Copper +25.5%
Contains more Manganese +66.5%
Contains more Selenium +83.3%

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.
Alfalfa seeds
Alfalfa seeds
6
:
4
Potato flour
Potato flour
Contains more Vitamin A +∞%
Contains more Vitamin C +115.8%
Contains more Vitamin B2 +147.1%
Contains more Vitamin B5 +18.8%
Contains more Folate +44%
Contains more Vitamin K +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +629.1%
Contains more Vitamin B6 +2161.8%
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%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +115.8%
Contains more Vitamin B2 +147.1%
Contains more Vitamin B5 +18.8%
Contains more Folate +44%
Contains more Vitamin K +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +629.1%
Contains more Vitamin B6 +2161.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Potato flour
Potato flour
Contains more Fats +102.9%
Contains more Water +1323.6%
Contains more Protein +72.9%
Contains more Carbs +3857.1%
Contains more Other +685%
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
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Fats +102.9%
Contains more Water +1323.6%
Contains more Protein +72.9%
Contains more Carbs +3857.1%
Contains more Other +685%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
0
Potato flour
Potato flour
Contains less Saturated Fat -23.3%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +172.7%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains less Saturated Fat -23.3%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +172.7%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Potato flour Opinion
Net carbs 0.2g 77.2g Potato flour
Protein 3.99g 6.9g Potato flour
Fats 0.69g 0.34g Alfalfa seeds
Carbs 2.1g 83.1g Potato flour
Calories 23kcal 357kcal Potato flour
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 3.52g Alfalfa seeds
Fiber 1.9g 5.9g Potato flour
Calcium 32mg 65mg Potato flour
Iron 0.96mg 1.38mg Potato flour
Magnesium 27mg 65mg Potato flour
Phosphorus 70mg 168mg Potato flour
Potassium 79mg 1001mg Potato flour
Sodium 6mg 55mg Alfalfa seeds
Zinc 0.92mg 0.54mg Alfalfa seeds
Copper 0.157mg 0.197mg Potato flour
Manganese 0.188mg 0.313mg Potato flour
Selenium 0.6µg 1.1µg Potato flour
Vitamin A 155IU 0IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 0.25mg Potato flour
Vitamin C 8.2mg 3.8mg Alfalfa seeds
Vitamin B1 0.076mg 0.228mg Potato flour
Vitamin B2 0.126mg 0.051mg Alfalfa seeds
Vitamin B3 0.481mg 3.507mg Potato flour
Vitamin B5 0.563mg 0.474mg Alfalfa seeds
Vitamin B6 0.034mg 0.769mg Potato flour
Folate 36µg 25µg Alfalfa seeds
Vitamin K 30.5µg 0µg Alfalfa seeds
Tryptophan 0.115mg Potato flour
Threonine 0.134mg 0.28mg Potato flour
Isoleucine 0.143mg 0.299mg Potato flour
Leucine 0.267mg 0.425mg Potato flour
Lysine 0.214mg 0.413mg Potato flour
Methionine 0.107mg Potato flour
Phenylalanine 0.316mg Potato flour
Valine 0.145mg 0.356mg Potato flour
Histidine 0.166mg Potato flour
Saturated Fat 0.069g 0.09g Alfalfa seeds
Monounsaturated Fat 0.056g 0.008g Alfalfa seeds
Polyunsaturated fat 0.409g 0.15g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Potato flour
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
31%
Potato flour
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
41%
Potato flour

Comparison summary

Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 3.32g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.021g)
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 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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.