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  6. Alfalfa seeds vs. Wakame

Alfalfa seeds vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between Alfalfa seeds and Wakame

  • Alfalfa seeds have more Vitamin K, however, Wakame is richer in Manganese, Folate, Magnesium, Iron, Copper, Calcium, Vitamin B2, and Vitamin B3.
  • Wakame covers your daily Manganese needs 53% more than Alfalfa seeds.
  • Wakame has 6 times less Vitamin K than Alfalfa seeds. Alfalfa seeds have 30.5µg of Vitamin K, while Wakame has 5.3µg.
  • Alfalfa seeds contain less Sodium.

Specific food types used in this comparison are Alfalfa seeds, sprouted, raw and Seaweed, wakame, raw.

Infographic

Alfalfa seeds vs Wakame 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
Wakame
Wakame
Contains more Potassium +58%
Contains less Sodium -99.3%
Contains more Zinc +142.1%
Contains more Calcium +368.8%
Contains more Iron +127.1%
Contains more Magnesium +296.3%
Contains more Phosphorus +14.3%
Contains more Copper +80.9%
Contains more Manganese +644.7%
Contains more Selenium +16.7%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +58%
Contains less Sodium -99.3%
Contains more Zinc +142.1%
Contains more Calcium +368.8%
Contains more Iron +127.1%
Contains more Magnesium +296.3%
Contains more Phosphorus +14.3%
Contains more Copper +80.9%
Contains more Manganese +644.7%
Contains more Selenium +16.7%

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
Wakame
Wakame
Contains more Vitamin C +173.3%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B6 +1600%
Contains more Vitamin K +475.5%
Contains more Vitamin A +132.3%
Contains more Vitamin E +4900%
Contains more Vitamin B2 +82.5%
Contains more Vitamin B3 +232.6%
Contains more Vitamin B5 +23.8%
Contains more Folate +444.4%
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin C +173.3%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B6 +1600%
Contains more Vitamin K +475.5%
Contains more Vitamin A +132.3%
Contains more Vitamin E +4900%
Contains more Vitamin B2 +82.5%
Contains more Vitamin B3 +232.6%
Contains more Vitamin B5 +23.8%
Contains more Folate +444.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Wakame
Wakame
Contains more Protein +31.7%
Contains more Water +16%
Contains more Carbs +335.2%
Contains more Other +1700%
Equal in Fats - 0.64
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
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +31.7%
Contains more Water +16%
Contains more Carbs +335.2%
Contains more Other +1700%
Equal in Fats - 0.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Wakame
Wakame
Contains less Saturated Fat -46.9%
Contains more Polyunsaturated fat +87.6%
Equal in Monounsaturated Fat - 0.058
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -46.9%
Contains more Polyunsaturated fat +87.6%
Equal in Monounsaturated Fat - 0.058

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 Wakame
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Wakame Opinion
Net carbs 0.2g 8.64g Wakame
Protein 3.99g 3.03g Alfalfa seeds
Fats 0.69g 0.64g Alfalfa seeds
Carbs 2.1g 9.14g Wakame
Calories 23kcal 45kcal Wakame
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 0.65g Alfalfa seeds
Fiber 1.9g 0.5g Alfalfa seeds
Calcium 32mg 150mg Wakame
Iron 0.96mg 2.18mg Wakame
Magnesium 27mg 107mg Wakame
Phosphorus 70mg 80mg Wakame
Potassium 79mg 50mg Alfalfa seeds
Sodium 6mg 872mg Alfalfa seeds
Zinc 0.92mg 0.38mg Alfalfa seeds
Copper 0.157mg 0.284mg Wakame
Manganese 0.188mg 1.4mg Wakame
Selenium 0.6µg 0.7µg Wakame
Vitamin A 155IU 360IU Wakame
Vitamin A RAE 8µg 18µg Wakame
Vitamin E 0.02mg 1mg Wakame
Vitamin C 8.2mg 3mg Alfalfa seeds
Vitamin B1 0.076mg 0.06mg Alfalfa seeds
Vitamin B2 0.126mg 0.23mg Wakame
Vitamin B3 0.481mg 1.6mg Wakame
Vitamin B5 0.563mg 0.697mg Wakame
Vitamin B6 0.034mg 0.002mg Alfalfa seeds
Folate 36µg 196µg Wakame
Vitamin K 30.5µg 5.3µg Alfalfa seeds
Tryptophan 0.035mg Wakame
Threonine 0.134mg 0.165mg Wakame
Isoleucine 0.143mg 0.087mg Alfalfa seeds
Leucine 0.267mg 0.257mg Alfalfa seeds
Lysine 0.214mg 0.112mg Alfalfa seeds
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.145mg 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.069g 0.13g Alfalfa seeds
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.056g 0.058g Wakame
Polyunsaturated fat 0.409g 0.218g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Wakame
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
20%
Alfalfa seeds
29%
Wakame
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
65%
Wakame

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 866mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.061g)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.