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  6. Alfalfa seeds vs. Pumpkin flowers

Alfalfa seeds vs. Pumpkin flowers — In-Depth Nutrition Comparison

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What are the differences between Alfalfa seeds and Pumpkin flowers?

  • Pumpkin flowers are richer than Alfalfa seeds in Vitamin C, Vitamin A RAE, and Folate.
  • Pumpkin flowers' daily need coverage for Vitamin C is 22% more.

We used Alfalfa seeds, sprouted, raw and Pumpkin flowers, raw types in this article.

Infographic

Alfalfa seeds vs Pumpkin flowers 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
Pumpkin flowers
Pumpkin flowers
Contains more Iron +37.1%
Contains more Magnesium +12.5%
Contains more Phosphorus +42.9%
Contains more Calcium +21.9%
Contains more Potassium +119%
Contains less Sodium -16.7%
Contains more Selenium +16.7%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Pumpkin flowers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains more Iron +37.1%
Contains more Magnesium +12.5%
Contains more Phosphorus +42.9%
Contains more Calcium +21.9%
Contains more Potassium +119%
Contains less Sodium -16.7%
Contains more Selenium +16.7%

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
Pumpkin flowers
Pumpkin flowers
Contains more Vitamin B1 +81%
Contains more Vitamin B2 +68%
Contains more Vitamin A +1156.1%
Contains more Vitamin C +241.5%
Contains more Vitamin B3 +43.5%
Contains more Folate +63.9%
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 flowers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0%
Contains more Vitamin B1 +81%
Contains more Vitamin B2 +68%
Contains more Vitamin A +1156.1%
Contains more Vitamin C +241.5%
Contains more Vitamin B3 +43.5%
Contains more Folate +63.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Pumpkin flowers
Pumpkin flowers
Contains more Protein +287.4%
Contains more Fats +885.7%
Contains more Carbs +56.2%
Contains more Other +17.5%
Equal in Water - 95.15
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 flowers
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more Protein +287.4%
Contains more Fats +885.7%
Contains more Carbs +56.2%
Contains more Other +17.5%
Equal in Water - 95.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Pumpkin flowers
Pumpkin flowers
Contains more Monounsaturated Fat +522.2%
Contains more Polyunsaturated fat +10125%
Contains less Saturated Fat -47.8%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Pumpkin flowers
73% 18% 8%
Saturated Fat: 0.036 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 -47.8%

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 flowers
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 Pumpkin flowers Opinion
Net carbs 0.2g 3.28g Pumpkin flowers
Protein 3.99g 1.03g Alfalfa seeds
Fats 0.69g 0.07g Alfalfa seeds
Carbs 2.1g 3.28g Pumpkin flowers
Calories 23kcal 15kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Pumpkin flowers
Fiber 1.9g Alfalfa seeds
Calcium 32mg 39mg Pumpkin flowers
Iron 0.96mg 0.7mg Alfalfa seeds
Magnesium 27mg 24mg Alfalfa seeds
Phosphorus 70mg 49mg Alfalfa seeds
Potassium 79mg 173mg Pumpkin flowers
Sodium 6mg 5mg Pumpkin flowers
Zinc 0.92mg Alfalfa seeds
Copper 0.157mg Alfalfa seeds
Manganese 0.188mg Alfalfa seeds
Selenium 0.6µg 0.7µg Pumpkin flowers
Vitamin A 155IU 1947IU Pumpkin flowers
Vitamin A RAE 8µg 97µg Pumpkin flowers
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 8.2mg 28mg Pumpkin flowers
Vitamin B1 0.076mg 0.042mg Alfalfa seeds
Vitamin B2 0.126mg 0.075mg Alfalfa seeds
Vitamin B3 0.481mg 0.69mg Pumpkin flowers
Vitamin B5 0.563mg Alfalfa seeds
Vitamin B6 0.034mg Alfalfa seeds
Folate 36µg 59µg Pumpkin flowers
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 0.036g Pumpkin flowers
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 flowers
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
25%
Pumpkin flowers
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
10%
Pumpkin flowers

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated Fat (difference - 0.033g)
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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.