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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 covers 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.
Contains less Sodium -93.9%
Contains more Calcium +68.8%
Contains more Iron +658.3%
Contains more Magnesium +1807.4%
Contains more Phosphorus +978.6%
Contains more Potassium +720.3%
Contains more Zinc +1013%
Contains more Copper +336.9%
Contains more Manganese +758.5%
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 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Contains less Sodium -93.9%
Contains more Calcium +68.8%
Contains more Iron +658.3%
Contains more Magnesium +1807.4%
Contains more Phosphorus +978.6%
Contains more Potassium +720.3%
Contains more Zinc +1013%
Contains more Copper +336.9%
Contains more Manganese +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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +62.7%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +638%
Contains more Vitamin B6 +161.8%
Contains more Folate +61.1%
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 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +62.7%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +638%
Contains more Vitamin B6 +161.8%
Contains more Folate +61.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1738%
Contains more Protein +610%
Contains more Fats +6765.2%
Contains more Carbs +629%
Contains more Other +885%
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 Water +1738%
Contains more Protein +610%
Contains more Fats +6765.2%
Contains more Carbs +629%
Contains more Other +885%

Fat Type Comparison

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

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 Watermelon seeds
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 Watermelon seeds Opinion
Net carbs 0.2g 15.31g Watermelon seeds
Protein 3.99g 28.33g Watermelon seeds
Fats 0.69g 47.37g Watermelon seeds
Carbs 2.1g 15.31g Watermelon seeds
Calories 23kcal 557kcal Watermelon seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Watermelon seeds
Fiber 1.9g Alfalfa seeds
Calcium 32mg 54mg Watermelon seeds
Iron 0.96mg 7.28mg Watermelon seeds
Magnesium 27mg 515mg Watermelon seeds
Phosphorus 70mg 755mg Watermelon seeds
Potassium 79mg 648mg Watermelon seeds
Sodium 6mg 99mg Alfalfa seeds
Zinc 0.92mg 10.24mg Watermelon seeds
Copper 0.157mg 0.686mg Watermelon seeds
Manganese 0.188mg 1.614mg Watermelon seeds
Selenium 0.6µg Alfalfa seeds
Vitamin A 155IU 0IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 8.2mg 0mg Alfalfa seeds
Vitamin B1 0.076mg 0.19mg Watermelon seeds
Vitamin B2 0.126mg 0.145mg Watermelon seeds
Vitamin B3 0.481mg 3.55mg Watermelon seeds
Vitamin B5 0.563mg 0.346mg Alfalfa seeds
Vitamin B6 0.034mg 0.089mg Watermelon seeds
Folate 36µg 58µg Watermelon seeds
Choline 14.4mg Alfalfa seeds
Vitamin K 30.5µg Alfalfa seeds
Tryptophan 0.39mg Watermelon seeds
Threonine 0.134mg 1.112mg Watermelon seeds
Isoleucine 0.143mg 1.342mg Watermelon seeds
Leucine 0.267mg 2.149mg Watermelon seeds
Lysine 0.214mg 0.887mg Watermelon seeds
Methionine 0.834mg Watermelon seeds
Phenylalanine 2.031mg Watermelon seeds
Valine 0.145mg 1.556mg Watermelon seeds
Histidine 0.775mg Watermelon seeds
Saturated Fat 0.069g 9.779g Alfalfa seeds
Monounsaturated Fat 0.056g 7.407g Watermelon seeds
Polyunsaturated fat 0.409g 28.094g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Watermelon seeds
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
18%
Watermelon seeds
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
177%
Watermelon seeds

Comparison summary

Which food is richer in minerals?
Watermelon seeds
Watermelon seeds is relatively richer in minerals
Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 93mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 9.71g)
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. 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.