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  6. Alfalfa seeds vs. Pumpkin leaves

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

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How are Alfalfa seeds and Pumpkin leaves different?

  • Alfalfa seeds are higher in Vitamin B5, and Zinc, however, Pumpkin leaves are richer in Iron, Vitamin B6, Potassium, Vitamin A RAE, and Manganese.
  • Daily need coverage for Iron from Pumpkin leaves is 16% higher.
  • Alfalfa seeds contain 13 times more Vitamin B5 than Pumpkin leaves. While Alfalfa seeds contain 0.563mg of Vitamin B5, Pumpkin leaves contain only 0.042mg.

Alfalfa seeds, sprouted, raw and Pumpkin leaves, raw are the varieties used in this article.

Infographic

Alfalfa seeds vs Pumpkin leaves 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
3
:
7
Pumpkin leaves
Pumpkin leaves
Contains less Sodium -45.5%
Contains more Zinc +360%
Contains more Copper +18%
Contains more Calcium +21.9%
Contains more Iron +131.3%
Contains more Magnesium +40.7%
Contains more Phosphorus +48.6%
Contains more Potassium +451.9%
Contains more Manganese +88.8%
Contains more Selenium +50%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains less Sodium -45.5%
Contains more Zinc +360%
Contains more Copper +18%
Contains more Calcium +21.9%
Contains more Iron +131.3%
Contains more Magnesium +40.7%
Contains more Phosphorus +48.6%
Contains more Potassium +451.9%
Contains more Manganese +88.8%
Contains more Selenium +50%

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
3
:
6
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin B5 +1240.5%
Contains more Vitamin A +1152.9%
Contains more Vitamin C +34.1%
Contains more Vitamin B1 +23.7%
Contains more Vitamin B3 +91.3%
Contains more Vitamin B6 +508.8%
Equal in Vitamin B2 - 0.128
Equal in Folate - 36
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 leaves
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% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Contains more Vitamin B5 +1240.5%
Contains more Vitamin A +1152.9%
Contains more Vitamin C +34.1%
Contains more Vitamin B1 +23.7%
Contains more Vitamin B3 +91.3%
Contains more Vitamin B6 +508.8%
Equal in Vitamin B2 - 0.128
Equal in Folate - 36

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Pumpkin leaves
Pumpkin leaves
Contains more Protein +26.7%
Contains more Fats +72.5%
Contains more Carbs +11%
Contains more Other +210%
Equal in Water - 92.88
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 leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more Protein +26.7%
Contains more Fats +72.5%
Contains more Carbs +11%
Contains more Other +210%
Equal in Water - 92.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
0
Pumpkin leaves
Pumpkin leaves
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +1759.1%
Equal in Monounsaturated Fat - 0.052
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +1759.1%
Equal in Monounsaturated Fat - 0.052

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 leaves
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 Pumpkin leaves Opinion
Net carbs 0.2g 2.33g Pumpkin leaves
Protein 3.99g 3.15g Alfalfa seeds
Fats 0.69g 0.4g Alfalfa seeds
Carbs 2.1g 2.33g Pumpkin leaves
Calories 23kcal 19kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Pumpkin leaves
Fiber 1.9g Alfalfa seeds
Calcium 32mg 39mg Pumpkin leaves
Iron 0.96mg 2.22mg Pumpkin leaves
Magnesium 27mg 38mg Pumpkin leaves
Phosphorus 70mg 104mg Pumpkin leaves
Potassium 79mg 436mg Pumpkin leaves
Sodium 6mg 11mg Alfalfa seeds
Zinc 0.92mg 0.2mg Alfalfa seeds
Copper 0.157mg 0.133mg Alfalfa seeds
Manganese 0.188mg 0.355mg Pumpkin leaves
Selenium 0.6µg 0.9µg Pumpkin leaves
Vitamin A 155IU 1942IU Pumpkin leaves
Vitamin A RAE 8µg 97µg Pumpkin leaves
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 8.2mg 11mg Pumpkin leaves
Vitamin B1 0.076mg 0.094mg Pumpkin leaves
Vitamin B2 0.126mg 0.128mg Pumpkin leaves
Vitamin B3 0.481mg 0.92mg Pumpkin leaves
Vitamin B5 0.563mg 0.042mg Alfalfa seeds
Vitamin B6 0.034mg 0.207mg Pumpkin leaves
Folate 36µg 36µg
Vitamin K 30.5µg Alfalfa seeds
Tryptophan 0.041mg Pumpkin leaves
Threonine 0.134mg 0.156mg Pumpkin leaves
Isoleucine 0.143mg 0.156mg Pumpkin leaves
Leucine 0.267mg 0.318mg Pumpkin leaves
Lysine 0.214mg 0.2mg Alfalfa seeds
Methionine 0.054mg Pumpkin leaves
Phenylalanine 0.171mg Pumpkin leaves
Valine 0.145mg 0.181mg Pumpkin leaves
Histidine 0.05mg Pumpkin leaves
Saturated Fat 0.069g 0.207g Alfalfa seeds
Monounsaturated Fat 0.056g 0.052g Alfalfa seeds
Polyunsaturated fat 0.409g 0.022g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Pumpkin leaves
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 leaves
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
31%
Pumpkin leaves

Comparison summary

Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.138g)
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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.