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  6. Alfalfa seeds vs. Watermelon seeds

Alfalfa seeds vs. Watermelon seeds — In-Depth Nutrition Comparison

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A recap on differences between alfalfa seeds and watermelon seeds

  • Alfalfa seeds have less magnesium, phosphorus, zinc, iron, manganese, copper, vitamin B3, potassium, and vitamin B1.
  • Watermelon seeds cover your daily magnesium needs 116% more than alfalfa seeds.
  • Alfalfa seeds have less saturated fat.

Food varieties used in this article are Alfalfa seeds, sprouted, raw and Seeds, watermelon seed kernels, dried.

Infographic

Alfalfa seeds vs Watermelon seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 9.6% 7% 36% 52% 25% 30% 0.78% 25% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
Contains less SodiumSodium -93.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1807.4%
Contains more CalciumCalcium +68.8%
Contains more PotassiumPotassium +720.3%
Contains more IronIron +658.3%
Contains more CopperCopper +336.9%
Contains more ZincZinc +1013%
Contains more PhosphorusPhosphorus +978.6%
Contains more ManganeseManganese +758.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 2.7% 0.4% 0% 19% 29% 9% 34% 7.8% 0% 76% 27% 7.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +62.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +15.1%
Contains more Vitamin B3Vitamin B3 +638%
Contains more Vitamin B6Vitamin B6 +161.8%
Contains more FolateFolate +61.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Watermelon seeds DV% diff.
Polyunsaturated fat 0.409g 28.094g 185%
Magnesium 27mg 515mg 116%
Phosphorus 70mg 755mg 98%
Zinc 0.92mg 10.24mg 85%
Iron 0.96mg 7.28mg 79%
Fats 0.69g 47.37g 72%
Manganese 0.188mg 1.614mg 62%
Copper 0.157mg 0.686mg 59%
Protein 3.99g 28.33g 49%
Saturated fat 0.069g 9.779g 44%
Calories 23kcal 557kcal 27%
Vitamin K 30.5µg 25%
Vitamin B3 0.481mg 3.55mg 19%
Monounsaturated fat 0.056g 7.407g 18%
Potassium 79mg 648mg 17%
Vitamin B1 0.076mg 0.19mg 10%
Vitamin C 8.2mg 0mg 9%
Fiber 1.9g 8%
Folate 36µg 58µg 6%
Carbs 2.1g 15.31g 4%
Sodium 6mg 99mg 4%
Vitamin B5 0.563mg 0.346mg 4%
Vitamin B6 0.034mg 0.089mg 4%
Choline 14.4mg 3%
Calcium 32mg 54mg 2%
Vitamin A 8µg 0µg 1%
Vitamin B2 0.126mg 0.145mg 1%
Selenium 0.6µg 1%
Net carbs 0.2g 15.31g N/A
Sugar 0.2g N/A
Vitamin E 0.02mg 0%
Tryptophan 0.39mg 0%
Threonine 0.134mg 1.112mg 0%
Isoleucine 0.143mg 1.342mg 0%
Leucine 0.267mg 2.149mg 0%
Lysine 0.214mg 0.887mg 0%
Methionine 0.834mg 0%
Phenylalanine 2.031mg 0%
Valine 0.145mg 1.556mg 0%
Histidine 0.775mg 0%
Fructose 0.12g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 g
Contains more WaterWater +1738%
Contains more ProteinProtein +610%
Contains more FatsFats +6765.2%
Contains more CarbsCarbs +629%
Contains more OtherOther +885%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 10% 77%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.409 g
22% 16% 62%
Saturated fat: Sat. Fat 9.779 g
Monounsaturated fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +13126.8%
Contains more Poly. FatPolyunsaturated fat +6768.9%

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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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/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.