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Alfalfa seeds vs. Turnip greens — In-Depth Nutrition Comparison

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Significant differences between Alfalfa seeds and Turnip greens

  • Alfalfa seeds have more Zinc, however, Turnip greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, Folate, Vitamin E , Vitamin B6, Copper, Calcium, and Manganese.
  • Turnip greens covers your daily Vitamin K needs 281% more than Alfalfa seeds.
  • Turnip greens has 7 times less Zinc than Alfalfa seeds. Alfalfa seeds have 0.92mg of Zinc, while Turnip greens has 0.14mg.

Specific food types used in this comparison are Alfalfa seeds, sprouted, raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Alfalfa seeds vs Turnip greens infographic
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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 more Iron +20%
Contains more Magnesium +22.7%
Contains more Phosphorus +141.4%
Contains less Sodium -79.3%
Contains more Zinc +557.1%
Contains more Calcium +328.1%
Contains more Potassium +157%
Contains more Copper +61.1%
Contains more Manganese +79.3%
Contains more Selenium +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Iron +20%
Contains more Magnesium +22.7%
Contains more Phosphorus +141.4%
Contains less Sodium -79.3%
Contains more Zinc +557.1%
Contains more Calcium +328.1%
Contains more Potassium +157%
Contains more Copper +61.1%
Contains more Manganese +79.3%
Contains more Selenium +50%

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 more Vitamin B1 +68.9%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +17%
Contains more Vitamin B5 +105.5%
Contains more Choline +4700%
Contains more Vitamin A +4819.4%
Contains more Vitamin E +9300%
Contains more Vitamin C +234.1%
Contains more Vitamin B6 +429.4%
Contains more Folate +227.8%
Contains more Vitamin K +1105.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 1% 0% 28% 19% 30% 10% 34% 8% 27% 0% 8% 77%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 1% 920%
Contains more Vitamin B1 +68.9%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +17%
Contains more Vitamin B5 +105.5%
Contains more Choline +4700%
Contains more Vitamin A +4819.4%
Contains more Vitamin E +9300%
Contains more Vitamin C +234.1%
Contains more Vitamin B6 +429.4%
Contains more Folate +227.8%
Contains more Vitamin K +1105.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +250%
Contains more Fats +200%
Contains more Carbs +107.6%
Contains more Other +167.5%
Equal in Water - 93.2
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more Protein +250%
Contains more Fats +200%
Contains more Carbs +107.6%
Contains more Other +167.5%
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +273.3%
Contains more Polyunsaturated fat +349.5%
Contains less Saturated Fat -23.2%
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +273.3%
Contains more Polyunsaturated fat +349.5%
Contains less Saturated Fat -23.2%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Turnip greens Opinion
Net carbs 0.2g 0.86g Turnip greens
Protein 3.99g 1.14g Alfalfa seeds
Fats 0.69g 0.23g Alfalfa seeds
Carbs 2.1g 4.36g Turnip greens
Calories 23kcal 20kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 0.53g Alfalfa seeds
Fiber 1.9g 3.5g Turnip greens
Calcium 32mg 137mg Turnip greens
Iron 0.96mg 0.8mg Alfalfa seeds
Magnesium 27mg 22mg Alfalfa seeds
Phosphorus 70mg 29mg Alfalfa seeds
Potassium 79mg 203mg Turnip greens
Sodium 6mg 29mg Alfalfa seeds
Zinc 0.92mg 0.14mg Alfalfa seeds
Copper 0.157mg 0.253mg Turnip greens
Manganese 0.188mg 0.337mg Turnip greens
Selenium 0.6µg 0.9µg Turnip greens
Vitamin A 155IU 7625IU Turnip greens
Vitamin A RAE 8µg 381µg Turnip greens
Vitamin E 0.02mg 1.88mg Turnip greens
Vitamin C 8.2mg 27.4mg Turnip greens
Vitamin B1 0.076mg 0.045mg Alfalfa seeds
Vitamin B2 0.126mg 0.072mg Alfalfa seeds
Vitamin B3 0.481mg 0.411mg Alfalfa seeds
Vitamin B5 0.563mg 0.274mg Alfalfa seeds
Vitamin B6 0.034mg 0.18mg Turnip greens
Folate 36µg 118µg Turnip greens
Choline 14.4mg 0.3mg Alfalfa seeds
Vitamin K 30.5µg 367.6µg Turnip greens
Tryptophan 0.02mg Turnip greens
Threonine 0.134mg 0.063mg Alfalfa seeds
Isoleucine 0.143mg 0.059mg Alfalfa seeds
Leucine 0.267mg 0.105mg Alfalfa seeds
Lysine 0.214mg 0.074mg Alfalfa seeds
Methionine 0.026mg Turnip greens
Phenylalanine 0.07mg Turnip greens
Valine 0.145mg 0.078mg Alfalfa seeds
Histidine 0.028mg Turnip greens
Saturated Fat 0.069g 0.053g Turnip greens
Monounsaturated Fat 0.056g 0.015g Alfalfa seeds
Polyunsaturated fat 0.409g 0.091g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Turnip greens
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
19%
Alfalfa seeds
130%
Turnip greens
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
26%
Turnip greens

Comparison summary

Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.016g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 23mg)
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 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.
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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.