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  6. Alfalfa seeds vs. Red potato

Alfalfa seeds vs. Red potato — In-Depth Nutrition Comparison

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How are Alfalfa seeds and Red potato different?

  • Alfalfa seeds are higher in Vitamin K, and Vitamin B2, however, Red potato is richer in Potassium, Vitamin B6, and Vitamin B3.
  • Daily need coverage for Vitamin K from Alfalfa seeds is 23% higher.
  • Alfalfa seeds contain 4 times more Calcium than Red potato. While Alfalfa seeds contain 32mg of Calcium, Red potato contains only 9mg.

Alfalfa seeds, sprouted, raw and Potatoes, red, flesh and skin, baked are the varieties used in this article.

Infographic

Alfalfa seeds vs Red potato 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
Red potato
Red potato
Contains more Calcium +255.6%
Contains more Iron +37.1%
Contains less Sodium -50%
Contains more Zinc +130%
Contains more Potassium +589.9%
Contains more Copper +10.8%
Equal in Magnesium - 28
Equal in Phosphorus - 72
Equal in Manganese - 0.173
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +255.6%
Contains more Iron +37.1%
Contains less Sodium -50%
Contains more Zinc +130%
Contains more Potassium +589.9%
Contains more Copper +10.8%
Equal in Magnesium - 28
Equal in Phosphorus - 72
Equal in Manganese - 0.173

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
Red potato
Red potato
Contains more Vitamin A +1450%
Contains more Vitamin B2 +152%
Contains more Vitamin B5 +65.1%
Contains more Folate +33.3%
Contains more Vitamin K +989.3%
Contains more Vitamin E +300%
Contains more Vitamin C +53.7%
Contains more Vitamin B3 +231.6%
Contains more Vitamin B6 +523.5%
Equal in Vitamin B1 - 0.072
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 potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +1450%
Contains more Vitamin B2 +152%
Contains more Vitamin B5 +65.1%
Contains more Folate +33.3%
Contains more Vitamin K +989.3%
Contains more Vitamin E +300%
Contains more Vitamin C +53.7%
Contains more Vitamin B3 +231.6%
Contains more Vitamin B6 +523.5%
Equal in Vitamin B1 - 0.072

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Red potato
Red potato
Contains more Protein +73.5%
Contains more Fats +360%
Contains more Water +21.1%
Contains more Carbs +832.9%
Contains more Other +222.5%
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 potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Protein +73.5%
Contains more Fats +360%
Contains more Water +21.1%
Contains more Carbs +832.9%
Contains more Other +222.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +851.2%
Contains less Saturated Fat -62.3%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +851.2%
Contains less Saturated Fat -62.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
0
:
4
Red potato
Red potato
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +587.5%
Contains more Fructose +266.7%
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 potato
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +587.5%
Contains more Fructose +266.7%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Red potato Opinion
Net carbs 0.2g 17.79g Red potato
Protein 3.99g 2.3g Alfalfa seeds
Fats 0.69g 0.15g Alfalfa seeds
Carbs 2.1g 19.59g Red potato
Calories 23kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.12g 0.44g Red potato
Sugar 0.2g 1.43g Alfalfa seeds
Fiber 1.9g 1.8g Alfalfa seeds
Calcium 32mg 9mg Alfalfa seeds
Iron 0.96mg 0.7mg Alfalfa seeds
Magnesium 27mg 28mg Red potato
Phosphorus 70mg 72mg Red potato
Potassium 79mg 545mg Red potato
Sodium 6mg 12mg Alfalfa seeds
Zinc 0.92mg 0.4mg Alfalfa seeds
Copper 0.157mg 0.174mg Red potato
Manganese 0.188mg 0.173mg Alfalfa seeds
Selenium 0.6µg Alfalfa seeds
Vitamin A 155IU 10IU Alfalfa seeds
Vitamin A RAE 8µg 1µg Alfalfa seeds
Vitamin E 0.02mg 0.08mg Red potato
Vitamin C 8.2mg 12.6mg Red potato
Vitamin B1 0.076mg 0.072mg Alfalfa seeds
Vitamin B2 0.126mg 0.05mg Alfalfa seeds
Vitamin B3 0.481mg 1.595mg Red potato
Vitamin B5 0.563mg 0.341mg Alfalfa seeds
Vitamin B6 0.034mg 0.212mg Red potato
Folate 36µg 27µg Alfalfa seeds
Vitamin K 30.5µg 2.8µg Alfalfa seeds
Tryptophan 0.023mg Red potato
Threonine 0.134mg 0.075mg Alfalfa seeds
Isoleucine 0.143mg 0.074mg Alfalfa seeds
Leucine 0.267mg 0.109mg Alfalfa seeds
Lysine 0.214mg 0.12mg Alfalfa seeds
Methionine 0.035mg Red potato
Phenylalanine 0.091mg Red potato
Valine 0.145mg 0.115mg Alfalfa seeds
Histidine 0.039mg Red potato
Saturated Fat 0.069g 0.026g Red potato
Monounsaturated Fat 0.056g 0.002g Alfalfa seeds
Polyunsaturated fat 0.409g 0.043g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Red potato
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
17%
Red potato
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
22%
Red potato

Comparison summary

Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.043g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 89)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.