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  6. Alfalfa seeds vs. Potato wedges

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

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Differences between Alfalfa seeds and Potato wedges

  • Alfalfa seeds are higher in Vitamin B2, however, Potato wedges are richer in Vitamin B6, Potassium, Vitamin B3, and Monounsaturated Fat.
  • Potato wedges' daily need coverage for Vitamin B6 is 24% higher.
  • Alfalfa seeds have 3 times more Vitamin B2 than Potato wedges. While Alfalfa seeds have 0.126mg of Vitamin B2, Potato wedges have only 0.04mg.

The food types used in this comparison are Alfalfa seeds, sprouted, raw and USDA Commodity, Potato wedges, frozen.

Infographic

Alfalfa seeds vs Potato wedges 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
8
:
2
Potato wedges
Potato wedges
Contains more Calcium +113.3%
Contains more Iron +37.1%
Contains more Magnesium +42.1%
Contains less Sodium -87.8%
Contains more Zinc +148.6%
Contains more Phosphorus +24.3%
Contains more Potassium +398.7%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Potato wedges
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 27% 14% 38% 35% 7% 11% 0% 0% 0%
Contains more Calcium +113.3%
Contains more Iron +37.1%
Contains more Magnesium +42.1%
Contains less Sodium -87.8%
Contains more Zinc +148.6%
Contains more Phosphorus +24.3%
Contains more Potassium +398.7%

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 wedges
Potato wedges
Contains more Vitamin A +∞%
Contains more Vitamin B2 +215%
Contains more Vitamin C +36.6%
Contains more Vitamin B1 +31.6%
Contains more Vitamin B3 +220.2%
Contains more Vitamin B6 +929.4%
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 wedges
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% 0% 38% 25% 10% 29% 0% 81% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +215%
Contains more Vitamin C +36.6%
Contains more Vitamin B1 +31.6%
Contains more Vitamin B3 +220.2%
Contains more Vitamin B6 +929.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Potato wedges
Potato wedges
Contains more Protein +47.8%
Contains more Water +35.9%
Contains more Fats +218.8%
Contains more Carbs +1114.3%
Contains more Other +225%
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 wedges
3% 2% 26% 68%
Protein: 2.7 g
Fats: 2.2 g
Carbs: 25.5 g
Water: 68.3 g
Other: 1.3 g
Contains more Protein +47.8%
Contains more Water +35.9%
Contains more Fats +218.8%
Contains more Carbs +1114.3%
Contains more Other +225%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Potato wedges
Potato wedges
Contains less Saturated Fat -87.5%
Contains more Polyunsaturated fat +301%
Contains more Monounsaturated Fat +2491.1%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Potato wedges
26% 69% 5%
Saturated Fat: 0.55 g
Monounsaturated Fat: 1.451 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -87.5%
Contains more Polyunsaturated fat +301%
Contains more Monounsaturated Fat +2491.1%

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 wedges
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals 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 wedges Opinion
Net carbs 0.2g 23.5g Potato wedges
Protein 3.99g 2.7g Alfalfa seeds
Fats 0.69g 2.2g Potato wedges
Carbs 2.1g 25.5g Potato wedges
Calories 23kcal 123kcal Potato wedges
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 0.3g Alfalfa seeds
Fiber 1.9g 2g Potato wedges
Calcium 32mg 15mg Alfalfa seeds
Iron 0.96mg 0.7mg Alfalfa seeds
Magnesium 27mg 19mg Alfalfa seeds
Phosphorus 70mg 87mg Potato wedges
Potassium 79mg 394mg Potato wedges
Sodium 6mg 49mg Alfalfa seeds
Zinc 0.92mg 0.37mg Alfalfa seeds
Copper 0.157mg Alfalfa seeds
Manganese 0.188mg Alfalfa seeds
Selenium 0.6µg Alfalfa seeds
Vitamin A 155IU 0IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 8.2mg 11.2mg Potato wedges
Vitamin B1 0.076mg 0.1mg Potato wedges
Vitamin B2 0.126mg 0.04mg Alfalfa seeds
Vitamin B3 0.481mg 1.54mg Potato wedges
Vitamin B5 0.563mg Alfalfa seeds
Vitamin B6 0.034mg 0.35mg Potato wedges
Folate 36µg Alfalfa seeds
Vitamin K 30.5µg 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 0.55g Alfalfa seeds
Monounsaturated Fat 0.056g 1.451g Potato wedges
Polyunsaturated fat 0.409g 0.102g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Potato wedges
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
15%
Potato wedges
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
13%
Potato wedges

Comparison summary

Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.481g)
Which food is richer in minerals?
Alfalfa seeds
Alfalfa seeds is relatively richer in minerals
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 wedges - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168443/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.