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  6. Alfalfa seeds vs. Russet potato

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

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What are the differences between Alfalfa seeds and Russet potato?

  • Alfalfa seeds are higher in Vitamin K, Vitamin B2, Copper, and Zinc, yet Russet potato is higher in Vitamin B6, Potassium, and Vitamin B3.
  • Russet potato's daily need coverage for Vitamin B6 is 25% more.
  • Alfalfa seeds have 15 times more Vitamin K than Russet potato. While Alfalfa seeds have 30.5µg of Vitamin K, Russet potato has only 2µg.

We used Alfalfa seeds, sprouted, raw and Potatoes, Russet, flesh and skin, baked types in this article.

Infographic

Alfalfa seeds vs Russet 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
5
:
5
Russet potato
Russet potato
Contains more Calcium +77.8%
Contains less Sodium -57.1%
Contains more Zinc +162.9%
Contains more Copper +46.7%
Contains more Selenium +20%
Contains more Iron +11.5%
Contains more Magnesium +11.1%
Contains more Potassium +596.2%
Contains more Manganese +21.3%
Equal in Phosphorus - 71
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +77.8%
Contains less Sodium -57.1%
Contains more Zinc +162.9%
Contains more Copper +46.7%
Contains more Selenium +20%
Contains more Iron +11.5%
Contains more Magnesium +11.1%
Contains more Potassium +596.2%
Contains more Manganese +21.3%
Equal in Phosphorus - 71

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
Russet potato
Russet potato
Contains more Vitamin A +1450%
Contains more Vitamin B1 +13.4%
Contains more Vitamin B2 +162.5%
Contains more Vitamin B5 +48.2%
Contains more Folate +38.5%
Contains more Vitamin K +1425%
Contains more Vitamin E +250%
Contains more Vitamin B3 +180.2%
Contains more Vitamin B6 +941.2%
Equal in Vitamin C - 8.3
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%
Russet 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% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Contains more Vitamin A +1450%
Contains more Vitamin B1 +13.4%
Contains more Vitamin B2 +162.5%
Contains more Vitamin B5 +48.2%
Contains more Folate +38.5%
Contains more Vitamin K +1425%
Contains more Vitamin E +250%
Contains more Vitamin B3 +180.2%
Contains more Vitamin B6 +941.2%
Equal in Vitamin C - 8.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Russet potato
Russet potato
Contains more Protein +51.7%
Contains more Fats +430.8%
Contains more Water +24.7%
Contains more Carbs +921%
Contains more Other +237.5%
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
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Protein +51.7%
Contains more Fats +430.8%
Contains more Water +24.7%
Contains more Carbs +921%
Contains more Other +237.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Russet potato
Russet potato
Contains more Monounsaturated Fat +1766.7%
Contains more Polyunsaturated fat +657.4%
Contains less Saturated Fat -53.6%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains more Monounsaturated Fat +1766.7%
Contains more Polyunsaturated fat +657.4%
Contains less Saturated Fat -53.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
0
:
4
Russet potato
Russet potato
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +362.5%
Contains more Fructose +166.7%
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
Russet potato
94% 2% 2% 2%
Starch: 17.45 g
Sucrose: 0.39 g
Glucose: 0.37 g
Fructose: 0.32 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +362.5%
Contains more Fructose +166.7%

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 Russet 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 Russet potato Opinion
Net carbs 0.2g 19.14g Russet potato
Protein 3.99g 2.63g Alfalfa seeds
Fats 0.69g 0.13g Alfalfa seeds
Carbs 2.1g 21.44g Russet potato
Calories 23kcal 97kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.12g 0.32g Russet potato
Sugar 0.2g 1.08g Alfalfa seeds
Fiber 1.9g 2.3g Russet potato
Calcium 32mg 18mg Alfalfa seeds
Iron 0.96mg 1.07mg Russet potato
Magnesium 27mg 30mg Russet potato
Phosphorus 70mg 71mg Russet potato
Potassium 79mg 550mg Russet potato
Sodium 6mg 14mg Alfalfa seeds
Zinc 0.92mg 0.35mg Alfalfa seeds
Copper 0.157mg 0.107mg Alfalfa seeds
Manganese 0.188mg 0.228mg Russet potato
Selenium 0.6µg 0.5µg Alfalfa seeds
Vitamin A 155IU 10IU Alfalfa seeds
Vitamin A RAE 8µg 1µg Alfalfa seeds
Vitamin E 0.02mg 0.07mg Russet potato
Vitamin C 8.2mg 8.3mg Russet potato
Vitamin B1 0.076mg 0.067mg Alfalfa seeds
Vitamin B2 0.126mg 0.048mg Alfalfa seeds
Vitamin B3 0.481mg 1.348mg Russet potato
Vitamin B5 0.563mg 0.38mg Alfalfa seeds
Vitamin B6 0.034mg 0.354mg Russet potato
Folate 36µg 26µg Alfalfa seeds
Vitamin K 30.5µg 2µg Alfalfa seeds
Tryptophan 0.027mg Russet potato
Threonine 0.134mg 0.086mg Alfalfa seeds
Isoleucine 0.143mg 0.085mg Alfalfa seeds
Leucine 0.267mg 0.125mg Alfalfa seeds
Lysine 0.214mg 0.137mg Alfalfa seeds
Methionine 0.041mg Russet potato
Phenylalanine 0.104mg Russet potato
Valine 0.145mg 0.131mg Alfalfa seeds
Histidine 0.044mg Russet potato
Saturated Fat 0.069g 0.032g Russet potato
Monounsaturated Fat 0.056g 0.003g Alfalfa seeds
Polyunsaturated fat 0.409g 0.054g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Russet 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
18%
Russet potato
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
23%
Russet potato

Comparison summary

Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.037g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 82)
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.