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  6. Alfalfa seeds vs. Seaweed

Alfalfa seeds vs. Seaweed — In-Depth Nutrition Comparison

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What are the main differences between Alfalfa seeds and Seaweed?

  • Alfalfa seeds are richer in Vitamin C, yet Seaweed is richer in Folate, Vitamin K, Iron, Magnesium, Calcium, and Vitamin E .
  • Seaweed's daily need coverage for Folate is 36% higher.
  • Alfalfa seeds have 3 times more Vitamin C than Seaweed. Alfalfa seeds have 8.2mg of Vitamin C, while Seaweed has 3mg.
  • Alfalfa seeds contain less Sodium.

We used Alfalfa seeds, sprouted, raw and Seaweed, kelp, raw types in this comparison.

Infographic

Alfalfa seeds vs Seaweed 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
Seaweed
Seaweed
Contains more Phosphorus +66.7%
Contains less Sodium -97.4%
Contains more Copper +20.8%
Contains more Calcium +425%
Contains more Iron +196.9%
Contains more Magnesium +348.1%
Contains more Potassium +12.7%
Contains more Zinc +33.7%
Contains more Selenium +16.7%
Equal in Manganese - 0.2
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +66.7%
Contains less Sodium -97.4%
Contains more Copper +20.8%
Contains more Calcium +425%
Contains more Iron +196.9%
Contains more Magnesium +348.1%
Contains more Potassium +12.7%
Contains more Zinc +33.7%
Contains more Selenium +16.7%
Equal in Manganese - 0.2

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
:
5
Seaweed
Seaweed
Contains more Vitamin A +33.6%
Contains more Vitamin C +173.3%
Contains more Vitamin B1 +52%
Contains more Vitamin B6 +1600%
Contains more Vitamin E +4250%
Contains more Vitamin B2 +19%
Contains more Vitamin B5 +14%
Contains more Folate +400%
Contains more Vitamin K +116.4%
Equal in Vitamin B3 - 0.47
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%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +33.6%
Contains more Vitamin C +173.3%
Contains more Vitamin B1 +52%
Contains more Vitamin B6 +1600%
Contains more Vitamin E +4250%
Contains more Vitamin B2 +19%
Contains more Vitamin B5 +14%
Contains more Folate +400%
Contains more Vitamin K +116.4%
Equal in Vitamin B3 - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Seaweed
Seaweed
Contains more Protein +137.5%
Contains more Fats +23.2%
Contains more Water +13.8%
Contains more Carbs +355.7%
Contains more Other +1552.5%
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
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Protein +137.5%
Contains more Fats +23.2%
Contains more Water +13.8%
Contains more Carbs +355.7%
Contains more Other +1552.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -72.1%
Contains more Polyunsaturated fat +770.2%
Contains more Monounsaturated Fat +75%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -72.1%
Contains more Polyunsaturated fat +770.2%
Contains more Monounsaturated Fat +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 Seaweed
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 Seaweed Opinion
Net carbs 0.2g 8.27g Seaweed
Protein 3.99g 1.68g Alfalfa seeds
Fats 0.69g 0.56g Alfalfa seeds
Carbs 2.1g 9.57g Seaweed
Calories 23kcal 43kcal Seaweed
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 0.6g Alfalfa seeds
Fiber 1.9g 1.3g Alfalfa seeds
Calcium 32mg 168mg Seaweed
Iron 0.96mg 2.85mg Seaweed
Magnesium 27mg 121mg Seaweed
Phosphorus 70mg 42mg Alfalfa seeds
Potassium 79mg 89mg Seaweed
Sodium 6mg 233mg Alfalfa seeds
Zinc 0.92mg 1.23mg Seaweed
Copper 0.157mg 0.13mg Alfalfa seeds
Manganese 0.188mg 0.2mg Seaweed
Selenium 0.6µg 0.7µg Seaweed
Vitamin A 155IU 116IU Alfalfa seeds
Vitamin A RAE 8µg 6µg Alfalfa seeds
Vitamin E 0.02mg 0.87mg Seaweed
Vitamin C 8.2mg 3mg Alfalfa seeds
Vitamin B1 0.076mg 0.05mg Alfalfa seeds
Vitamin B2 0.126mg 0.15mg Seaweed
Vitamin B3 0.481mg 0.47mg Alfalfa seeds
Vitamin B5 0.563mg 0.642mg Seaweed
Vitamin B6 0.034mg 0.002mg Alfalfa seeds
Folate 36µg 180µg Seaweed
Vitamin K 30.5µg 66µg Seaweed
Tryptophan 0.048mg Seaweed
Threonine 0.134mg 0.055mg Alfalfa seeds
Isoleucine 0.143mg 0.076mg Alfalfa seeds
Leucine 0.267mg 0.083mg Alfalfa seeds
Lysine 0.214mg 0.082mg Alfalfa seeds
Methionine 0.025mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.145mg 0.072mg Alfalfa seeds
Histidine 0.024mg Seaweed
Saturated Fat 0.069g 0.247g Alfalfa seeds
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.056g 0.098g Seaweed
Polyunsaturated fat 0.409g 0.047g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Seaweed
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
36%
Seaweed
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
41%
Seaweed

Comparison summary

Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 227mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.178g)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.