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Alfalfa seeds vs. Vine spinach (basella) — In-Depth Nutrition Comparison

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How are Alfalfa seeds and Vine spinach (basella) different?

  • Alfalfa seeds are richer in Vitamin B5, and Copper, while Vine spinach (basella) is higher in Vitamin C, Vitamin A RAE, Folate, Manganese, Vitamin B6, Potassium, Magnesium, and Calcium.
  • Vine spinach (basella) covers your daily need of Vitamin C 104% more than Alfalfa seeds.
  • Alfalfa seeds contain 11 times more Vitamin B5 than Vine spinach (basella). Alfalfa seeds contain 0.563mg of Vitamin B5, while Vine spinach (basella) contains 0.053mg.

Alfalfa seeds, sprouted, raw and Vinespinach, (basella), raw types were used in this article.

Infographic

Alfalfa seeds vs Vine spinach (basella) 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.
Contains more Phosphorus +34.6%
Contains less Sodium -75%
Contains more Zinc +114%
Contains more Copper +46.7%
Contains more Calcium +240.6%
Contains more Iron +25%
Contains more Magnesium +140.7%
Contains more Potassium +545.6%
Contains more Manganese +291%
Contains more Selenium +33.3%
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 33% 45% 47% 23% 45% 4% 12% 36% 96% 5%
Contains more Phosphorus +34.6%
Contains less Sodium -75%
Contains more Zinc +114%
Contains more Copper +46.7%
Contains more Calcium +240.6%
Contains more Iron +25%
Contains more Magnesium +140.7%
Contains more Potassium +545.6%
Contains more Manganese +291%
Contains more Selenium +33.3%

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 +52%
Contains more Vitamin B5 +962.3%
Contains more Vitamin A +5061.3%
Contains more Vitamin C +1143.9%
Contains more Vitamin B2 +23%
Contains more Vitamin B6 +605.9%
Contains more Folate +288.9%
Equal in Vitamin B3 - 0.5
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 480% 0% 0% 340% 13% 36% 10% 4% 56% 105% 0% 0% 0%
Contains more Vitamin B1 +52%
Contains more Vitamin B5 +962.3%
Contains more Vitamin A +5061.3%
Contains more Vitamin C +1143.9%
Contains more Vitamin B2 +23%
Contains more Vitamin B6 +605.9%
Contains more Folate +288.9%
Equal in Vitamin B3 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +121.7%
Contains more Fats +130%
Contains more Carbs +61.9%
Contains more Other +250%
Equal in Water - 93.1
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
Contains more Protein +121.7%
Contains more Fats +130%
Contains more Carbs +61.9%
Contains more Other +250%
Equal in Water - 93.1

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 Vine spinach (basella)
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium 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 Vine spinach (basella) Opinion
Net carbs 0.2g 3.4g Vine spinach (basella)
Protein 3.99g 1.8g Alfalfa seeds
Fats 0.69g 0.3g Alfalfa seeds
Carbs 2.1g 3.4g Vine spinach (basella)
Calories 23kcal 19kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Vine spinach (basella)
Fiber 1.9g Alfalfa seeds
Calcium 32mg 109mg Vine spinach (basella)
Iron 0.96mg 1.2mg Vine spinach (basella)
Magnesium 27mg 65mg Vine spinach (basella)
Phosphorus 70mg 52mg Alfalfa seeds
Potassium 79mg 510mg Vine spinach (basella)
Sodium 6mg 24mg Alfalfa seeds
Zinc 0.92mg 0.43mg Alfalfa seeds
Copper 0.157mg 0.107mg Alfalfa seeds
Manganese 0.188mg 0.735mg Vine spinach (basella)
Selenium 0.6µg 0.8µg Vine spinach (basella)
Vitamin A 155IU 8000IU Vine spinach (basella)
Vitamin A RAE 8µg 400µg Vine spinach (basella)
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 8.2mg 102mg Vine spinach (basella)
Vitamin B1 0.076mg 0.05mg Alfalfa seeds
Vitamin B2 0.126mg 0.155mg Vine spinach (basella)
Vitamin B3 0.481mg 0.5mg Vine spinach (basella)
Vitamin B5 0.563mg 0.053mg Alfalfa seeds
Vitamin B6 0.034mg 0.24mg Vine spinach (basella)
Folate 36µg 140µg Vine spinach (basella)
Choline 14.4mg Alfalfa seeds
Vitamin K 30.5µg Alfalfa seeds
Tryptophan 0.028mg Vine spinach (basella)
Threonine 0.134mg 0.055mg Alfalfa seeds
Isoleucine 0.143mg 0.053mg Alfalfa seeds
Leucine 0.267mg 0.101mg Alfalfa seeds
Lysine 0.214mg 0.086mg Alfalfa seeds
Methionine 0.019mg Vine spinach (basella)
Phenylalanine 0.085mg Vine spinach (basella)
Valine 0.145mg 0.065mg Alfalfa seeds
Histidine 0.039mg Vine spinach (basella)
Saturated Fat 0.069g Vine spinach (basella)
Monounsaturated Fat 0.056g Alfalfa seeds
Polyunsaturated fat 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Vine spinach (basella)
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
80%
Vine spinach (basella)
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
34%
Vine spinach (basella)

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.069g)
Which food is richer in minerals?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in minerals
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 18mg)
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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.