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  6. Alfalfa seeds vs. Spinach

Alfalfa seeds vs. Spinach — In-Depth Nutrition Comparison

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How are Alfalfa seeds and Spinach different?

  • Spinach has more Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Vitamin B6, Magnesium, Vitamin E , Potassium, and Calcium than Alfalfa seeds.
  • Daily need coverage for Vitamin K from Spinach is 386% higher.

Alfalfa seeds, sprouted, raw and Spinach, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Alfalfa seeds vs Spinach 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
Spinach
Spinach
Contains more Phosphorus +25%
Contains less Sodium -91.4%
Contains more Zinc +21.1%
Contains more Calcium +325%
Contains more Iron +271.9%
Contains more Magnesium +222.2%
Contains more Potassium +489.9%
Contains more Copper +10.8%
Contains more Manganese +397.3%
Contains more Selenium +150%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Phosphorus +25%
Contains less Sodium -91.4%
Contains more Zinc +21.1%
Contains more Calcium +325%
Contains more Iron +271.9%
Contains more Magnesium +222.2%
Contains more Potassium +489.9%
Contains more Copper +10.8%
Contains more Manganese +397.3%
Contains more Selenium +150%

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
1
:
9
Spinach
Spinach
Contains more Vitamin B5 +288.3%
Contains more Vitamin A +6661.9%
Contains more Vitamin E +10300%
Contains more Vitamin C +19.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +87.3%
Contains more Vitamin B6 +611.8%
Contains more Folate +305.6%
Contains more Vitamin K +1518.4%
Equal in Vitamin B3 - 0.49
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin B5 +288.3%
Contains more Vitamin A +6661.9%
Contains more Vitamin E +10300%
Contains more Vitamin C +19.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +87.3%
Contains more Vitamin B6 +611.8%
Contains more Folate +305.6%
Contains more Vitamin K +1518.4%
Equal in Vitamin B3 - 0.49

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Spinach
Spinach
Contains more Protein +34.3%
Contains more Fats +165.4%
Contains more Carbs +78.6%
Contains more Other +352.5%
Equal in Water - 91.21
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
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +34.3%
Contains more Fats +165.4%
Contains more Carbs +78.6%
Contains more Other +352.5%
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +275.2%
Contains less Saturated Fat -37.7%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +275.2%
Contains less Saturated Fat -37.7%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Spinach Opinion
Net carbs 0.2g 1.35g Spinach
Protein 3.99g 2.97g Alfalfa seeds
Fats 0.69g 0.26g Alfalfa seeds
Carbs 2.1g 3.75g Spinach
Calories 23kcal 23kcal
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 0.43g Alfalfa seeds
Fiber 1.9g 2.4g Spinach
Calcium 32mg 136mg Spinach
Iron 0.96mg 3.57mg Spinach
Magnesium 27mg 87mg Spinach
Phosphorus 70mg 56mg Alfalfa seeds
Potassium 79mg 466mg Spinach
Sodium 6mg 70mg Alfalfa seeds
Zinc 0.92mg 0.76mg Alfalfa seeds
Copper 0.157mg 0.174mg Spinach
Manganese 0.188mg 0.935mg Spinach
Selenium 0.6µg 1.5µg Spinach
Vitamin A 155IU 10481IU Spinach
Vitamin A RAE 8µg 524µg Spinach
Vitamin E 0.02mg 2.08mg Spinach
Vitamin C 8.2mg 9.8mg Spinach
Vitamin B1 0.076mg 0.095mg Spinach
Vitamin B2 0.126mg 0.236mg Spinach
Vitamin B3 0.481mg 0.49mg Spinach
Vitamin B5 0.563mg 0.145mg Alfalfa seeds
Vitamin B6 0.034mg 0.242mg Spinach
Folate 36µg 146µg Spinach
Vitamin K 30.5µg 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.134mg 0.127mg Alfalfa seeds
Isoleucine 0.143mg 0.152mg Spinach
Leucine 0.267mg 0.231mg Alfalfa seeds
Lysine 0.214mg 0.182mg Alfalfa seeds
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.145mg 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.069g 0.043g Spinach
Monounsaturated Fat 0.056g 0.006g Alfalfa seeds
Polyunsaturated fat 0.409g 0.109g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
183%
Spinach
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
52%
Spinach

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.026g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 64mg)
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 - $0.2)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.