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  6. Alfalfa seeds vs. Water chestnuts

Alfalfa seeds vs. Water chestnuts — In-Depth Nutrition Comparison

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How are Alfalfa seeds and Water chestnuts different?

  • Alfalfa seeds are higher in Vitamin K, and Iron, however, Water chestnuts are richer in Vitamin B6, Copper, Potassium, Vitamin E , Manganese, Vitamin B2, and Vitamin B1.
  • Daily need coverage for Vitamin K from Alfalfa seeds is 25% higher.
  • Alfalfa seeds contain 16 times more Iron than Water chestnuts. While Alfalfa seeds contain 0.96mg of Iron, Water chestnuts contain only 0.06mg.

Alfalfa seeds, sprouted, raw and Waterchestnuts, chinese, (matai), raw are the varieties used in this article.

Infographic

Alfalfa seeds vs Water chestnuts 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
6
:
4
Water chestnuts
Water chestnuts
Contains more Calcium +190.9%
Contains more Iron +1500%
Contains more Magnesium +22.7%
Contains more Phosphorus +11.1%
Contains less Sodium -57.1%
Contains more Zinc +84%
Contains more Potassium +639.2%
Contains more Copper +107.6%
Contains more Manganese +76.1%
Contains more Selenium +16.7%
Equal in Phosphorus - 63
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Calcium +190.9%
Contains more Iron +1500%
Contains more Magnesium +22.7%
Contains more Phosphorus +11.1%
Contains less Sodium -57.1%
Contains more Zinc +84%
Contains more Potassium +639.2%
Contains more Copper +107.6%
Contains more Manganese +76.1%
Contains more Selenium +16.7%
Equal in Phosphorus - 63

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
5
:
5
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin C +105%
Contains more Vitamin B5 +17.5%
Contains more Folate +125%
Contains more Vitamin K +10066.7%
Contains more Vitamin E +5900%
Contains more Vitamin B1 +84.2%
Contains more Vitamin B2 +58.7%
Contains more Vitamin B3 +107.9%
Contains more Vitamin B6 +864.7%
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%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +105%
Contains more Vitamin B5 +17.5%
Contains more Folate +125%
Contains more Vitamin K +10066.7%
Contains more Vitamin E +5900%
Contains more Vitamin B1 +84.2%
Contains more Vitamin B2 +58.7%
Contains more Vitamin B3 +107.9%
Contains more Vitamin B6 +864.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Water chestnuts
Water chestnuts
Contains more Protein +185%
Contains more Fats +590%
Contains more Water +26.4%
Contains more Carbs +1040%
Contains more Other +175%
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
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more Protein +185%
Contains more Fats +590%
Contains more Water +26.4%
Contains more Carbs +1040%
Contains more Other +175%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +851.2%
Contains less Saturated Fat -62.3%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +851.2%
Contains less Saturated Fat -62.3%

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 Water chestnuts
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 Water chestnuts Opinion
Net carbs 0.2g 20.94g Water chestnuts
Protein 3.99g 1.4g Alfalfa seeds
Fats 0.69g 0.1g Alfalfa seeds
Carbs 2.1g 23.94g Water chestnuts
Calories 23kcal 97kcal Water chestnuts
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 4.8g Alfalfa seeds
Fiber 1.9g 3g Water chestnuts
Calcium 32mg 11mg Alfalfa seeds
Iron 0.96mg 0.06mg Alfalfa seeds
Magnesium 27mg 22mg Alfalfa seeds
Phosphorus 70mg 63mg Alfalfa seeds
Potassium 79mg 584mg Water chestnuts
Sodium 6mg 14mg Alfalfa seeds
Zinc 0.92mg 0.5mg Alfalfa seeds
Copper 0.157mg 0.326mg Water chestnuts
Manganese 0.188mg 0.331mg Water chestnuts
Selenium 0.6µg 0.7µg Water chestnuts
Vitamin A 155IU 0IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 1.2mg Water chestnuts
Vitamin C 8.2mg 4mg Alfalfa seeds
Vitamin B1 0.076mg 0.14mg Water chestnuts
Vitamin B2 0.126mg 0.2mg Water chestnuts
Vitamin B3 0.481mg 1mg Water chestnuts
Vitamin B5 0.563mg 0.479mg Alfalfa seeds
Vitamin B6 0.034mg 0.328mg Water chestnuts
Folate 36µg 16µg Alfalfa seeds
Vitamin K 30.5µg 0.3µg Alfalfa seeds
Threonine 0.134mg Alfalfa seeds
Isoleucine 0.143mg Alfalfa seeds
Leucine 0.267mg Alfalfa seeds
Lysine 0.214mg Alfalfa seeds
Valine 0.145mg Alfalfa seeds
Saturated Fat 0.069g 0.026g Water chestnuts
Monounsaturated Fat 0.056g 0.002g Alfalfa seeds
Polyunsaturated fat 0.409g 0.043g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Water chestnuts
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
21%
Water chestnuts
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
27%
Water chestnuts

Comparison summary

Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.043g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 4.6g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 8mg)
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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.