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  6. Alfalfa seeds vs. Pumpkin

Alfalfa seeds vs. Pumpkin — In-Depth Nutrition Comparison

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The main differences between Alfalfa seeds and Pumpkin

  • Alfalfa seeds have more Vitamin K, Copper, Vitamin B5, Folate, Zinc, and Phosphorus, however, Pumpkin have more Vitamin A RAE, and Vitamin E .
  • Daily need coverage for Vitamin A RAE from Pumpkin is 31% higher.
  • Pumpkin has 38 times less Vitamin K than Alfalfa seeds. Alfalfa seeds have 30.5µg of Vitamin K, while Pumpkin has 0.8µg.

Food types used in this article are Alfalfa seeds, sprouted, raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Alfalfa seeds vs Pumpkin 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
Pumpkin
Pumpkin
Contains more Calcium +113.3%
Contains more Iron +68.4%
Contains more Magnesium +200%
Contains more Phosphorus +133.3%
Contains more Zinc +300%
Contains more Copper +72.5%
Contains more Manganese +111.2%
Contains more Selenium +200%
Contains more Potassium +191.1%
Contains less Sodium -83.3%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +113.3%
Contains more Iron +68.4%
Contains more Magnesium +200%
Contains more Phosphorus +133.3%
Contains more Zinc +300%
Contains more Copper +72.5%
Contains more Manganese +111.2%
Contains more Selenium +200%
Contains more Potassium +191.1%
Contains less Sodium -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
7
:
3
Pumpkin
Pumpkin
Contains more Vitamin C +74.5%
Contains more Vitamin B1 +145.2%
Contains more Vitamin B2 +61.5%
Contains more Vitamin B3 +16.5%
Contains more Vitamin B5 +180.1%
Contains more Folate +300%
Contains more Vitamin K +3712.5%
Contains more Vitamin A +3612.9%
Contains more Vitamin E +3900%
Contains more Vitamin B6 +29.4%
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +74.5%
Contains more Vitamin B1 +145.2%
Contains more Vitamin B2 +61.5%
Contains more Vitamin B3 +16.5%
Contains more Vitamin B5 +180.1%
Contains more Folate +300%
Contains more Vitamin K +3712.5%
Contains more Vitamin A +3612.9%
Contains more Vitamin E +3900%
Contains more Vitamin B6 +29.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Pumpkin
Pumpkin
Contains more Protein +454.2%
Contains more Fats +885.7%
Contains more Carbs +133.3%
Contains more Other +55%
Equal in Water - 93.69
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
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +454.2%
Contains more Fats +885.7%
Contains more Carbs +133.3%
Contains more Other +55%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +522.2%
Contains more Polyunsaturated fat +10125%
Contains less Saturated Fat -46.4%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +522.2%
Contains more Polyunsaturated fat +10125%
Contains less Saturated Fat -46.4%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Pumpkin Opinion
Net carbs 0.2g 3.8g Pumpkin
Protein 3.99g 0.72g Alfalfa seeds
Fats 0.69g 0.07g Alfalfa seeds
Carbs 2.1g 4.9g Pumpkin
Calories 23kcal 20kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 2.08g Alfalfa seeds
Fiber 1.9g 1.1g Alfalfa seeds
Calcium 32mg 15mg Alfalfa seeds
Iron 0.96mg 0.57mg Alfalfa seeds
Magnesium 27mg 9mg Alfalfa seeds
Phosphorus 70mg 30mg Alfalfa seeds
Potassium 79mg 230mg Pumpkin
Sodium 6mg 1mg Pumpkin
Zinc 0.92mg 0.23mg Alfalfa seeds
Copper 0.157mg 0.091mg Alfalfa seeds
Manganese 0.188mg 0.089mg Alfalfa seeds
Selenium 0.6µg 0.2µg Alfalfa seeds
Vitamin A 155IU 5755IU Pumpkin
Vitamin A RAE 8µg 288µg Pumpkin
Vitamin E 0.02mg 0.8mg Pumpkin
Vitamin C 8.2mg 4.7mg Alfalfa seeds
Vitamin B1 0.076mg 0.031mg Alfalfa seeds
Vitamin B2 0.126mg 0.078mg Alfalfa seeds
Vitamin B3 0.481mg 0.413mg Alfalfa seeds
Vitamin B5 0.563mg 0.201mg Alfalfa seeds
Vitamin B6 0.034mg 0.044mg Pumpkin
Folate 36µg 9µg Alfalfa seeds
Vitamin K 30.5µg 0.8µg Alfalfa seeds
Tryptophan 0.009mg Pumpkin
Threonine 0.134mg 0.021mg Alfalfa seeds
Isoleucine 0.143mg 0.023mg Alfalfa seeds
Leucine 0.267mg 0.034mg Alfalfa seeds
Lysine 0.214mg 0.039mg Alfalfa seeds
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.145mg 0.025mg Alfalfa seeds
Histidine 0.011mg Pumpkin
Saturated Fat 0.069g 0.037g Pumpkin
Monounsaturated Fat 0.056g 0.009g Alfalfa seeds
Polyunsaturated fat 0.409g 0.004g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
37%
Pumpkin
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.032g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 52)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.2)
Which food is richer in minerals?
Alfalfa seeds
Alfalfa seeds is relatively richer in minerals
Which food is richer in vitamins?
Alfalfa seeds
Alfalfa seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.