Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Alfalfa seeds
  5. Compare
  6. Alfalfa seeds vs. Sauerkraut

Alfalfa seeds vs. Sauerkraut — In-Depth Nutrition Comparison

Compare

Significant differences between Alfalfa seeds and Sauerkraut

  • Alfalfa seeds have more Vitamin K, Vitamin B5, Vitamin B2, Phosphorus, Copper, and Zinc, however, Sauerkraut is richer in Vitamin B6, Vitamin C, and Iron.
  • Sauerkraut covers your daily Sodium needs 28% more than Alfalfa seeds.
  • Sauerkraut has 6 times less Vitamin B5 than Alfalfa seeds. Alfalfa seeds have 0.563mg of Vitamin B5, while Sauerkraut has 0.093mg.
  • Alfalfa seeds contain less Sodium.

Specific food types used in this comparison are Alfalfa seeds, sprouted, raw and Sauerkraut, canned, solids and liquids.

Infographic

Alfalfa seeds vs Sauerkraut 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
7
:
2
Sauerkraut
Sauerkraut
Contains more Magnesium +107.7%
Contains more Phosphorus +250%
Contains less Sodium -99.1%
Contains more Zinc +384.2%
Contains more Copper +63.5%
Contains more Manganese +24.5%
Contains more Iron +53.1%
Contains more Potassium +115.2%
Equal in Calcium - 30
Equal in Selenium - 0.6
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +107.7%
Contains more Phosphorus +250%
Contains less Sodium -99.1%
Contains more Zinc +384.2%
Contains more Copper +63.5%
Contains more Manganese +24.5%
Contains more Iron +53.1%
Contains more Potassium +115.2%
Equal in Calcium - 30
Equal in Selenium - 0.6

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
7
:
3
Sauerkraut
Sauerkraut
Contains more Vitamin A +761.1%
Contains more Vitamin B1 +261.9%
Contains more Vitamin B2 +472.7%
Contains more Vitamin B3 +236.4%
Contains more Vitamin B5 +505.4%
Contains more Folate +50%
Contains more Vitamin K +134.6%
Contains more Vitamin E +600%
Contains more Vitamin C +79.3%
Contains more Vitamin B6 +282.4%
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%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +761.1%
Contains more Vitamin B1 +261.9%
Contains more Vitamin B2 +472.7%
Contains more Vitamin B3 +236.4%
Contains more Vitamin B5 +505.4%
Contains more Folate +50%
Contains more Vitamin K +134.6%
Contains more Vitamin E +600%
Contains more Vitamin C +79.3%
Contains more Vitamin B6 +282.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +338.5%
Contains more Fats +392.9%
Contains more Carbs +103.8%
Contains more Other +437.5%
Equal in Water - 92.52
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
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Protein +338.5%
Contains more Fats +392.9%
Contains more Carbs +103.8%
Contains more Other +437.5%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +330.8%
Contains more Polyunsaturated fat +510.4%
Contains less Saturated Fat -50.7%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +330.8%
Contains more Polyunsaturated fat +510.4%
Contains less Saturated Fat -50.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
1
:
1
Sauerkraut
Sauerkraut
Contains more Fructose +200%
Contains more Glucose +75%
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
Sauerkraut
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +200%
Contains more Glucose +75%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Sauerkraut Opinion
Net carbs 0.2g 1.38g Sauerkraut
Protein 3.99g 0.91g Alfalfa seeds
Fats 0.69g 0.14g Alfalfa seeds
Carbs 2.1g 4.28g Sauerkraut
Calories 23kcal 19kcal Alfalfa seeds
Fructose 0.12g 0.04g Alfalfa seeds
Sugar 0.2g 1.78g Alfalfa seeds
Fiber 1.9g 2.9g Sauerkraut
Calcium 32mg 30mg Alfalfa seeds
Iron 0.96mg 1.47mg Sauerkraut
Magnesium 27mg 13mg Alfalfa seeds
Phosphorus 70mg 20mg Alfalfa seeds
Potassium 79mg 170mg Sauerkraut
Sodium 6mg 661mg Alfalfa seeds
Zinc 0.92mg 0.19mg Alfalfa seeds
Copper 0.157mg 0.096mg Alfalfa seeds
Manganese 0.188mg 0.151mg Alfalfa seeds
Selenium 0.6µg 0.6µg
Vitamin A 155IU 18IU Alfalfa seeds
Vitamin A RAE 8µg 1µg Alfalfa seeds
Vitamin E 0.02mg 0.14mg Sauerkraut
Vitamin C 8.2mg 14.7mg Sauerkraut
Vitamin B1 0.076mg 0.021mg Alfalfa seeds
Vitamin B2 0.126mg 0.022mg Alfalfa seeds
Vitamin B3 0.481mg 0.143mg Alfalfa seeds
Vitamin B5 0.563mg 0.093mg Alfalfa seeds
Vitamin B6 0.034mg 0.13mg Sauerkraut
Folate 36µg 24µg Alfalfa seeds
Vitamin K 30.5µg 13µg Alfalfa seeds
Tryptophan 0.008mg Sauerkraut
Threonine 0.134mg 0.025mg Alfalfa seeds
Isoleucine 0.143mg 0.021mg Alfalfa seeds
Leucine 0.267mg 0.029mg Alfalfa seeds
Lysine 0.214mg 0.031mg Alfalfa seeds
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.145mg 0.03mg Alfalfa seeds
Histidine 0.016mg Sauerkraut
Saturated Fat 0.069g 0.034g Sauerkraut
Monounsaturated Fat 0.056g 0.013g Alfalfa seeds
Polyunsaturated fat 0.409g 0.067g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Alfalfa seeds
Alfalfa seeds vs Radish seeds
Radish seeds
Alfalfa seeds
Alfalfa seeds vs Fennel seeds
Fennel seeds
Alfalfa seeds
Alfalfa seeds vs Watermelon seeds
Watermelon seeds
Sauerkraut
Sauerkraut vs Cabbage
Cabbage
Sauerkraut
Sauerkraut vs Red cabbage
Red cabbage
Sauerkraut
Sauerkraut vs Radish
Radish

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
13%
Sauerkraut
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.035g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 655mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 32)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $1)
Which food is richer in minerals?
Alfalfa seeds
Alfalfa seeds is relatively richer in minerals
Which food is richer in vitamins?
Alfalfa seeds
Alfalfa seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.