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  6. Alfalfa seeds vs. Summer squash

Alfalfa seeds vs. Summer squash — In-Depth Nutrition Comparison

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Important differences between Alfalfa seeds and Summer squash

  • Alfalfa seeds have more Vitamin K, Copper, Vitamin B5, Iron, and Zinc, however, Summer squash is richer in Vitamin B6, Vitamin C, and Potassium.
  • Alfalfa seeds' daily need coverage for Vitamin K is 23% more.
  • Alfalfa seeds contain 4 times more Vitamin B5 than Summer squash. Alfalfa seeds contain 0.563mg of Vitamin B5, while Summer squash contains 0.155mg.

The food varieties used in the comparison are Alfalfa seeds, sprouted, raw and Squash, summer, all varieties, raw.

Infographic

Alfalfa seeds vs Summer squash 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
8
:
2
Summer squash
Summer squash
Contains more Calcium +113.3%
Contains more Iron +174.3%
Contains more Magnesium +58.8%
Contains more Phosphorus +84.2%
Contains more Zinc +217.2%
Contains more Copper +207.8%
Contains more Selenium +200%
Contains more Potassium +231.6%
Contains less Sodium -66.7%
Equal in Manganese - 0.175
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +113.3%
Contains more Iron +174.3%
Contains more Magnesium +58.8%
Contains more Phosphorus +84.2%
Contains more Zinc +217.2%
Contains more Copper +207.8%
Contains more Selenium +200%
Contains more Potassium +231.6%
Contains less Sodium -66.7%
Equal in Manganese - 0.175

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
4
:
6
Summer squash
Summer squash
Contains more Vitamin B1 +58.3%
Contains more Vitamin B5 +263.2%
Contains more Folate +24.1%
Contains more Vitamin K +916.7%
Contains more Vitamin A +29%
Contains more Vitamin E +500%
Contains more Vitamin C +107.3%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B6 +541.2%
Equal in Vitamin B3 - 0.487
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B5 +263.2%
Contains more Folate +24.1%
Contains more Vitamin K +916.7%
Contains more Vitamin A +29%
Contains more Vitamin E +500%
Contains more Vitamin C +107.3%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B6 +541.2%
Equal in Vitamin B3 - 0.487

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Summer squash
Summer squash
Contains more Protein +229.8%
Contains more Fats +283.3%
Contains more Carbs +59.5%
Contains more Other +55%
Equal in Water - 94.64
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
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +229.8%
Contains more Fats +283.3%
Contains more Carbs +59.5%
Contains more Other +55%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +359.6%
Contains less Saturated Fat -36.2%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +359.6%
Contains less Saturated Fat -36.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
0
:
3
Summer squash
Summer squash
Contains more Sucrose +∞%
Contains more Glucose +837.5%
Contains more Fructose +691.7%
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
Summer squash
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +837.5%
Contains more Fructose +691.7%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Summer squash Opinion
Net carbs 0.2g 2.25g Summer squash
Protein 3.99g 1.21g Alfalfa seeds
Fats 0.69g 0.18g Alfalfa seeds
Carbs 2.1g 3.35g Summer squash
Calories 23kcal 16kcal Alfalfa seeds
Fructose 0.12g 0.95g Summer squash
Sugar 0.2g 2.2g Alfalfa seeds
Fiber 1.9g 1.1g Alfalfa seeds
Calcium 32mg 15mg Alfalfa seeds
Iron 0.96mg 0.35mg Alfalfa seeds
Magnesium 27mg 17mg Alfalfa seeds
Phosphorus 70mg 38mg Alfalfa seeds
Potassium 79mg 262mg Summer squash
Sodium 6mg 2mg Summer squash
Zinc 0.92mg 0.29mg Alfalfa seeds
Copper 0.157mg 0.051mg Alfalfa seeds
Manganese 0.188mg 0.175mg Alfalfa seeds
Selenium 0.6µg 0.2µg Alfalfa seeds
Vitamin A 155IU 200IU Summer squash
Vitamin A RAE 8µg 10µg Summer squash
Vitamin E 0.02mg 0.12mg Summer squash
Vitamin C 8.2mg 17mg Summer squash
Vitamin B1 0.076mg 0.048mg Alfalfa seeds
Vitamin B2 0.126mg 0.142mg Summer squash
Vitamin B3 0.481mg 0.487mg Summer squash
Vitamin B5 0.563mg 0.155mg Alfalfa seeds
Vitamin B6 0.034mg 0.218mg Summer squash
Folate 36µg 29µg Alfalfa seeds
Vitamin K 30.5µg 3µg Alfalfa seeds
Tryptophan 0.011mg Summer squash
Threonine 0.134mg 0.028mg Alfalfa seeds
Isoleucine 0.143mg 0.042mg Alfalfa seeds
Leucine 0.267mg 0.069mg Alfalfa seeds
Lysine 0.214mg 0.065mg Alfalfa seeds
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.145mg 0.053mg Alfalfa seeds
Histidine 0.025mg Summer squash
Saturated Fat 0.069g 0.044g Summer squash
Monounsaturated Fat 0.056g 0.016g Alfalfa seeds
Polyunsaturated fat 0.409g 0.089g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Summer squash
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%
Summer squash
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.025g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 2g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Alfalfa seeds
Alfalfa seeds is relatively richer in minerals
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 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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.