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  6. Alfalfa seeds vs. Winter melon

Alfalfa seeds vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between Alfalfa seeds and Winter melon

  • Alfalfa seeds have more Copper, Vitamin B5, Folate, Phosphorus, Iron, and Manganese, however, Winter melon have more Vitamin C.
  • Daily need coverage for Copper from Alfalfa seeds is 15% higher.
  • Winter melon has 7 times less Folate than Alfalfa seeds. Alfalfa seeds have 36µg of Folate, while Winter melon has 5µg.
  • Alfalfa seeds are lower in Sodium.

Food types used in this article are Alfalfa seeds, sprouted, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Alfalfa seeds vs Winter melon 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
Winter melon
Winter melon
Contains more Calcium +68.4%
Contains more Iron +140%
Contains more Magnesium +170%
Contains more Phosphorus +268.4%
Contains more Potassium +1216.7%
Contains less Sodium -94.6%
Contains more Zinc +50.8%
Contains more Copper +582.6%
Contains more Manganese +224.1%
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%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +68.4%
Contains more Iron +140%
Contains more Magnesium +170%
Contains more Phosphorus +268.4%
Contains more Potassium +1216.7%
Contains less Sodium -94.6%
Contains more Zinc +50.8%
Contains more Copper +582.6%
Contains more Manganese +224.1%
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
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +323.3%
Contains more Folate +620%
Contains more Vitamin C +58.5%
Equal in Vitamin B6 - 0.035
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%
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +323.3%
Contains more Folate +620%
Contains more Vitamin C +58.5%
Equal in Vitamin B6 - 0.035

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Winter melon
Winter melon
Contains more Protein +897.5%
Contains more Fats +245%
Contains more Other +33.3%
Contains more Carbs +42.9%
Equal in Water - 96.1
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
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +897.5%
Contains more Fats +245%
Contains more Other +33.3%
Contains more Carbs +42.9%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Winter melon
Winter melon
Contains more Monounsaturated Fat +51.4%
Contains more Polyunsaturated fat +370.1%
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
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +51.4%
Contains more Polyunsaturated fat +370.1%
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 Winter melon
Lower in Sugar ok
Lower in Saturated Fat 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 Winter melon Opinion
Net carbs 0.2g 0.1g Alfalfa seeds
Protein 3.99g 0.4g Alfalfa seeds
Fats 0.69g 0.2g Alfalfa seeds
Carbs 2.1g 3g Winter melon
Calories 23kcal 13kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Winter melon
Fiber 1.9g 2.9g Winter melon
Calcium 32mg 19mg Alfalfa seeds
Iron 0.96mg 0.4mg Alfalfa seeds
Magnesium 27mg 10mg Alfalfa seeds
Phosphorus 70mg 19mg Alfalfa seeds
Potassium 79mg 6mg Alfalfa seeds
Sodium 6mg 111mg Alfalfa seeds
Zinc 0.92mg 0.61mg Alfalfa seeds
Copper 0.157mg 0.023mg Alfalfa seeds
Manganese 0.188mg 0.058mg 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 Alfalfa seeds
Vitamin C 8.2mg 13mg Winter melon
Vitamin B1 0.076mg 0.04mg Alfalfa seeds
Vitamin B2 0.126mg 0.11mg Alfalfa seeds
Vitamin B3 0.481mg 0.4mg Alfalfa seeds
Vitamin B5 0.563mg 0.133mg Alfalfa seeds
Vitamin B6 0.034mg 0.035mg Winter melon
Folate 36µg 5µg Alfalfa seeds
Vitamin K 30.5µg Alfalfa seeds
Tryptophan 0.002mg Winter melon
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 Winter melon
Valine 0.145mg Alfalfa seeds
Saturated Fat 0.069g 0.016g Winter melon
Monounsaturated Fat 0.056g 0.037g Alfalfa seeds
Polyunsaturated fat 0.409g 0.087g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Winter melon
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
9%
Winter melon
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.053g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 105mg)
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.