Alfalfa seeds vs. Sweet potato — In-Depth Nutrition Comparison
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How are Alfalfa seeds and Sweet potato different?
- Alfalfa seeds are higher in Vitamin K, and Folate, however, Sweet potato is richer in Vitamin A RAE, Vitamin B6, Manganese, Vitamin C, Potassium, Vitamin B5, Vitamin B3, and Fiber.
- Daily need coverage for Vitamin A RAE from Sweet potato is 106% higher.
- Alfalfa seeds contain 13 times more Vitamin K than Sweet potato. While Alfalfa seeds contain 30.5µg of Vitamin K, Sweet potato contains only 2.3µg.
Alfalfa seeds, sprouted, raw and Sweet potato, cooked, baked in skin, flesh, without salt are the varieties used in this article.
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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.
Contains
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Iron
+39.1%
Contains
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Phosphorus
+29.6%
Contains
less
Sodium
-83.3%
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Zinc
+187.5%
Contains
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Selenium
+200%
Contains
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Calcium
+18.8%
Contains
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Potassium
+501.3%
Contains
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Manganese
+164.4%
Equal in Magnesium - 27
Equal in Copper - 0.161
Contains
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Iron
+39.1%
Contains
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Phosphorus
+29.6%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+187.5%
Contains
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Selenium
+200%
Contains
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Calcium
+18.8%
Contains
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Potassium
+501.3%
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Manganese
+164.4%
Equal in Magnesium - 27
Equal in Copper - 0.161
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.
:
Contains
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Vitamin B2
+18.9%
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Folate
+500%
Contains
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Vitamin K
+1226.1%
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Vitamin A
+12298.7%
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Vitamin E
+3450%
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Vitamin C
+139%
Contains
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Vitamin B1
+40.8%
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Vitamin B3
+209.1%
Contains
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Vitamin B5
+57%
Contains
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Vitamin B6
+741.2%
Contains
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Vitamin B2
+18.9%
Contains
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Folate
+500%
Contains
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Vitamin K
+1226.1%
Contains
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Vitamin A
+12298.7%
Contains
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Vitamin E
+3450%
Contains
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Vitamin C
+139%
Contains
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Vitamin B1
+40.8%
Contains
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Vitamin B3
+209.1%
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Vitamin B5
+57%
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Vitamin B6
+741.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+98.5%
Contains
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Fats
+360%
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Water
+22.5%
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Carbs
+886.2%
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Other
+237.5%
Protein:
3.99 g
Fats:
0.69 g
Carbs:
2.1 g
Water:
92.82 g
Other:
0.4 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Contains
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Protein
+98.5%
Contains
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Fats
+360%
Contains
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Water
+22.5%
Contains
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Carbs
+886.2%
Contains
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Other
+237.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2700%
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Polyunsaturated fat
+344.6%
Contains
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Saturated Fat
-24.6%
Saturated Fat:
0.069 g
Monounsaturated Fat:
0.056 g
Polyunsaturated fat:
0.409 g
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.092 g
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Monounsaturated Fat
+2700%
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Polyunsaturated fat
+344.6%
Contains
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Saturated Fat
-24.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
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Sucrose
+∞%
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Glucose
+612.5%
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Fructose
+316.7%
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Maltose
+∞%
Starch:
0 g
Sucrose:
0 g
Glucose:
0.08 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
Contains
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Starch
+∞%
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Sucrose
+∞%
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Glucose
+612.5%
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Fructose
+316.7%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.2g | 17.41g |
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| Protein | 3.99g | 2.01g |
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| Fats | 0.69g | 0.15g |
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| Carbs | 2.1g | 20.71g |
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| Calories | 23kcal | 90kcal |
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| Starch | 7.05g |
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| Fructose | 0.12g | 0.5g |
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| Sugar | 0.2g | 6.48g |
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| Fiber | 1.9g | 3.3g |
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| Calcium | 32mg | 38mg |
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| Iron | 0.96mg | 0.69mg |
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| Magnesium | 27mg | 27mg | |
| Phosphorus | 70mg | 54mg |
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| Potassium | 79mg | 475mg |
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| Sodium | 6mg | 36mg |
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| Zinc | 0.92mg | 0.32mg |
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| Copper | 0.157mg | 0.161mg |
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| Manganese | 0.188mg | 0.497mg |
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| Selenium | 0.6µg | 0.2µg |
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| Vitamin A | 155IU | 19218IU |
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| Vitamin A RAE | 8µg | 961µg |
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| Vitamin E | 0.02mg | 0.71mg |
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| Vitamin C | 8.2mg | 19.6mg |
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| Vitamin B1 | 0.076mg | 0.107mg |
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| Vitamin B2 | 0.126mg | 0.106mg |
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| Vitamin B3 | 0.481mg | 1.487mg |
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| Vitamin B5 | 0.563mg | 0.884mg |
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| Vitamin B6 | 0.034mg | 0.286mg |
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| Folate | 36µg | 6µg |
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| Vitamin K | 30.5µg | 2.3µg |
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| Tryptophan | 0.04mg |
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| Threonine | 0.134mg | 0.107mg |
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| Isoleucine | 0.143mg | 0.07mg |
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| Leucine | 0.267mg | 0.118mg |
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| Lysine | 0.214mg | 0.084mg |
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| Methionine | 0.037mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.145mg | 0.11mg |
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| Histidine | 0.039mg |
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| Saturated Fat | 0.069g | 0.052g |
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| Monounsaturated Fat | 0.056g | 0.002g |
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| Polyunsaturated fat | 0.409g | 0.092g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
120%
Minerals Daily Need Coverage Score
21%
25%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.017g)
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds is lower in Sugar (difference - 6.28g)
Which food contains less Sodium?
Alfalfa seeds contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Alfalfa seeds is lower in glycemic index (difference - 70)
Which food is cheaper?
Alfalfa seeds is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.