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  6. Alfalfa seeds vs. Wax gourd

Alfalfa seeds vs. Wax gourd — In-Depth Nutrition Comparison

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A recap on differences between Alfalfa seeds and Wax gourd

  • Wax gourd has less Vitamin K, Copper, Vitamin B2, Vitamin B5, Folate, Phosphorus, Iron, and Manganese.
  • Alfalfa seeds covers your daily Vitamin K needs 23% more than Wax gourd.
  • Wax gourd contains 126 times less Vitamin B2 than Alfalfa seeds. Alfalfa seeds contain 0.126mg of Vitamin B2, while Wax gourd contains 0.001mg.
  • Alfalfa seeds have less Sodium.

Food varieties used in this article are Alfalfa seeds, sprouted, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Alfalfa seeds vs Wax gourd 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
10
:
0
Wax gourd
Wax gourd
Contains more Calcium +77.8%
Contains more Iron +152.6%
Contains more Magnesium +170%
Contains more Phosphorus +311.8%
Contains more Potassium +1480%
Contains less Sodium -94.4%
Contains more Zinc +55.9%
Contains more Copper +613.6%
Contains more Manganese +235.7%
Contains more Selenium +200%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Calcium +77.8%
Contains more Iron +152.6%
Contains more Magnesium +170%
Contains more Phosphorus +311.8%
Contains more Potassium +1480%
Contains less Sodium -94.4%
Contains more Zinc +55.9%
Contains more Copper +613.6%
Contains more Manganese +235.7%
Contains more Selenium +200%

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
8
:
2
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B2 +12500%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B5 +365.3%
Contains more Folate +800%
Contains more Vitamin K +989.3%
Contains more Vitamin E +300%
Contains more Vitamin C +28%
Equal in Vitamin B6 - 0.032
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%
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B2 +12500%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B5 +365.3%
Contains more Folate +800%
Contains more Vitamin K +989.3%
Contains more Vitamin E +300%
Contains more Vitamin C +28%
Equal in Vitamin B6 - 0.032

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Wax gourd
Wax gourd
Contains more Protein +897.5%
Contains more Fats +245%
Contains more Other +33.3%
Contains more Carbs +44.8%
Equal in Water - 96.06
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
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more Protein +897.5%
Contains more Fats +245%
Contains more Other +33.3%
Contains more Carbs +44.8%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +51.4%
Contains more Polyunsaturated fat +364.8%
Contains less Saturated Fat -76.8%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +51.4%
Contains more Polyunsaturated fat +364.8%
Contains less Saturated Fat -76.8%

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 Wax gourd
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Wax gourd Opinion
Net carbs 0.2g 2.04g Wax gourd
Protein 3.99g 0.4g Alfalfa seeds
Fats 0.69g 0.2g Alfalfa seeds
Carbs 2.1g 3.04g Wax gourd
Calories 23kcal 14kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 1.18g Alfalfa seeds
Fiber 1.9g 1g Alfalfa seeds
Calcium 32mg 18mg Alfalfa seeds
Iron 0.96mg 0.38mg Alfalfa seeds
Magnesium 27mg 10mg Alfalfa seeds
Phosphorus 70mg 17mg Alfalfa seeds
Potassium 79mg 5mg Alfalfa seeds
Sodium 6mg 107mg Alfalfa seeds
Zinc 0.92mg 0.59mg Alfalfa seeds
Copper 0.157mg 0.022mg Alfalfa seeds
Manganese 0.188mg 0.056mg Alfalfa seeds
Selenium 0.6µg 0.2µg Alfalfa seeds
Vitamin A 155IU 0IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 0.08mg Wax gourd
Vitamin C 8.2mg 10.5mg Wax gourd
Vitamin B1 0.076mg 0.034mg Alfalfa seeds
Vitamin B2 0.126mg 0.001mg Alfalfa seeds
Vitamin B3 0.481mg 0.384mg Alfalfa seeds
Vitamin B5 0.563mg 0.121mg Alfalfa seeds
Vitamin B6 0.034mg 0.032mg Alfalfa seeds
Folate 36µg 4µg Alfalfa seeds
Vitamin K 30.5µg 2.8µg Alfalfa seeds
Tryptophan 0.002mg Wax gourd
Threonine 0.134mg Alfalfa seeds
Isoleucine 0.143mg Alfalfa seeds
Leucine 0.267mg Alfalfa seeds
Lysine 0.214mg 0.009mg Alfalfa seeds
Methionine 0.003mg Wax gourd
Valine 0.145mg Alfalfa seeds
Saturated Fat 0.069g 0.016g Wax gourd
Monounsaturated Fat 0.056g 0.037g Alfalfa seeds
Polyunsaturated fat 0.409g 0.088g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Wax gourd
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
6%
Wax gourd
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
8%
Wax gourd

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.053g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 101mg)
Which food is richer in minerals?
Alfalfa seeds
Alfalfa seeds is relatively richer in minerals
Which food is richer in vitamins?
Alfalfa seeds
Alfalfa seeds is relatively richer in vitamins
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 ($)

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.