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  6. Alfalfa seeds vs. Red leaf lettuce

Alfalfa seeds vs. Red leaf lettuce — In-Depth Nutrition Comparison

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How are Alfalfa seeds and Red leaf lettuce different?

  • Alfalfa seeds are richer in Copper, Vitamin B5, Zinc, and Phosphorus, while Red leaf lettuce is higher in Vitamin K, Vitamin A RAE, and Vitamin B6.
  • Red leaf lettuce covers your daily need of Vitamin K 92% more than Alfalfa seeds.
  • Alfalfa seeds contain 6 times more Copper than Red leaf lettuce. Alfalfa seeds contain 0.157mg of Copper, while Red leaf lettuce contains 0.028mg.

Alfalfa seeds, sprouted, raw and Lettuce, red leaf, raw types were used in this article.

Infographic

Alfalfa seeds vs Red leaf lettuce 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
5
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Magnesium +125%
Contains more Phosphorus +150%
Contains less Sodium -76%
Contains more Zinc +360%
Contains more Copper +460.7%
Contains more Iron +25%
Contains more Potassium +136.7%
Contains more Selenium +150%
Equal in Calcium - 33
Equal in Manganese - 0.203
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Magnesium +125%
Contains more Phosphorus +150%
Contains less Sodium -76%
Contains more Zinc +360%
Contains more Copper +460.7%
Contains more Iron +25%
Contains more Potassium +136.7%
Contains more Selenium +150%
Equal in Calcium - 33
Equal in Manganese - 0.203

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
5
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +121.6%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +49.8%
Contains more Vitamin B5 +291%
Contains more Vitamin A +4733.5%
Contains more Vitamin E +650%
Contains more Vitamin B6 +194.1%
Contains more Vitamin K +360%
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin C +121.6%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +49.8%
Contains more Vitamin B5 +291%
Contains more Vitamin A +4733.5%
Contains more Vitamin E +650%
Contains more Vitamin B6 +194.1%
Contains more Vitamin K +360%
Equal in Folate - 36

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Protein +200%
Contains more Fats +213.6%
Contains more Other +37.5%
Equal in Carbs - 2.26
Equal in Water - 95.64
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
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +200%
Contains more Fats +213.6%
Contains more Other +37.5%
Equal in Carbs - 2.26
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +1020%
Contains more Polyunsaturated fat +468.1%
Contains less Saturated Fat -75.4%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +1020%
Contains more Polyunsaturated fat +468.1%
Contains less Saturated Fat -75.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
0
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Glucose +150%
Contains more Fructose +133.3%
Alfalfa seeds
40% 60%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.08 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Red leaf lettuce
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +150%
Contains more Fructose +133.3%

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 Red leaf lettuce
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Red leaf lettuce Opinion
Net carbs 0.2g 1.36g Red leaf lettuce
Protein 3.99g 1.33g Alfalfa seeds
Fats 0.69g 0.22g Alfalfa seeds
Carbs 2.1g 2.26g Red leaf lettuce
Calories 23kcal 16kcal Alfalfa seeds
Fructose 0.12g 0.28g Red leaf lettuce
Sugar 0.2g 0.48g Alfalfa seeds
Fiber 1.9g 0.9g Alfalfa seeds
Calcium 32mg 33mg Red leaf lettuce
Iron 0.96mg 1.2mg Red leaf lettuce
Magnesium 27mg 12mg Alfalfa seeds
Phosphorus 70mg 28mg Alfalfa seeds
Potassium 79mg 187mg Red leaf lettuce
Sodium 6mg 25mg Alfalfa seeds
Zinc 0.92mg 0.2mg Alfalfa seeds
Copper 0.157mg 0.028mg Alfalfa seeds
Manganese 0.188mg 0.203mg Red leaf lettuce
Selenium 0.6µg 1.5µg Red leaf lettuce
Vitamin A 155IU 7492IU Red leaf lettuce
Vitamin A RAE 8µg 375µg Red leaf lettuce
Vitamin E 0.02mg 0.15mg Red leaf lettuce
Vitamin C 8.2mg 3.7mg Alfalfa seeds
Vitamin B1 0.076mg 0.064mg Alfalfa seeds
Vitamin B2 0.126mg 0.077mg Alfalfa seeds
Vitamin B3 0.481mg 0.321mg Alfalfa seeds
Vitamin B5 0.563mg 0.144mg Alfalfa seeds
Vitamin B6 0.034mg 0.1mg Red leaf lettuce
Folate 36µg 36µg
Vitamin K 30.5µg 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.134mg 0.048mg Alfalfa seeds
Isoleucine 0.143mg 0.038mg Alfalfa seeds
Leucine 0.267mg 0.07mg Alfalfa seeds
Lysine 0.214mg 0.045mg Alfalfa seeds
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.145mg 0.048mg Alfalfa seeds
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.069g 0.017g Red leaf lettuce
Monounsaturated Fat 0.056g 0.005g Alfalfa seeds
Polyunsaturated fat 0.409g 0.072g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Red leaf lettuce
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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
14%
Red leaf lettuce

Comparison summary

Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.052g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 19mg)
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 minerals?
?
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.
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.