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  6. Alfalfa seeds vs. Yam

Alfalfa seeds vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between Alfalfa seeds and Yam

  • Alfalfa seeds have more Vitamin K, Vitamin B2, Zinc, Iron, and Vitamin B5, while Yam have more Potassium, Vitamin B6, Fiber, and Manganese.
  • Alfalfa seeds covers your daily need of Vitamin K 24% more than Yam.
  • Alfalfa seeds contain 5 times more Zinc than Yam. While Alfalfa seeds contain 0.92mg of Zinc, Yam contains only 0.2mg.

These are the specific foods used in this comparison Alfalfa seeds, sprouted, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Alfalfa seeds vs Yam 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
7
:
3
Yam
Yam
Contains more Calcium +128.6%
Contains more Iron +84.6%
Contains more Magnesium +50%
Contains more Phosphorus +42.9%
Contains less Sodium -25%
Contains more Zinc +360%
Contains more Potassium +748.1%
Contains more Manganese +97.3%
Contains more Selenium +16.7%
Equal in Copper - 0.152
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +128.6%
Contains more Iron +84.6%
Contains more Magnesium +50%
Contains more Phosphorus +42.9%
Contains less Sodium -25%
Contains more Zinc +360%
Contains more Potassium +748.1%
Contains more Manganese +97.3%
Contains more Selenium +16.7%
Equal in Copper - 0.152

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
Yam
Yam
Contains more Vitamin A +27%
Contains more Vitamin B2 +350%
Contains more Vitamin B5 +81%
Contains more Folate +125%
Contains more Vitamin K +1226.1%
Contains more Vitamin E +1600%
Contains more Vitamin C +47.6%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +14.8%
Contains more Vitamin B6 +570.6%
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +27%
Contains more Vitamin B2 +350%
Contains more Vitamin B5 +81%
Contains more Folate +125%
Contains more Vitamin K +1226.1%
Contains more Vitamin E +1600%
Contains more Vitamin C +47.6%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +14.8%
Contains more Vitamin B6 +570.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Yam
Yam
Contains more Protein +167.8%
Contains more Fats +392.9%
Contains more Water +32.4%
Contains more Carbs +1208.6%
Contains more Other +90%
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
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +167.8%
Contains more Fats +392.9%
Contains more Water +32.4%
Contains more Carbs +1208.6%
Contains more Other +90%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +1020%
Contains more Polyunsaturated fat +581.7%
Contains less Saturated Fat -58%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +1020%
Contains more Polyunsaturated fat +581.7%
Contains less Saturated Fat -58%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Yam Opinion
Net carbs 0.2g 23.58g Yam
Protein 3.99g 1.49g Alfalfa seeds
Fats 0.69g 0.14g Alfalfa seeds
Carbs 2.1g 27.48g Yam
Calories 23kcal 116kcal Yam
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 0.49g Alfalfa seeds
Fiber 1.9g 3.9g Yam
Calcium 32mg 14mg Alfalfa seeds
Iron 0.96mg 0.52mg Alfalfa seeds
Magnesium 27mg 18mg Alfalfa seeds
Phosphorus 70mg 49mg Alfalfa seeds
Potassium 79mg 670mg Yam
Sodium 6mg 8mg Alfalfa seeds
Zinc 0.92mg 0.2mg Alfalfa seeds
Copper 0.157mg 0.152mg Alfalfa seeds
Manganese 0.188mg 0.371mg Yam
Selenium 0.6µg 0.7µg Yam
Vitamin A 155IU 122IU Alfalfa seeds
Vitamin A RAE 8µg 6µg Alfalfa seeds
Vitamin E 0.02mg 0.34mg Yam
Vitamin C 8.2mg 12.1mg Yam
Vitamin B1 0.076mg 0.095mg Yam
Vitamin B2 0.126mg 0.028mg Alfalfa seeds
Vitamin B3 0.481mg 0.552mg Yam
Vitamin B5 0.563mg 0.311mg Alfalfa seeds
Vitamin B6 0.034mg 0.228mg Yam
Folate 36µg 16µg Alfalfa seeds
Vitamin K 30.5µg 2.3µg Alfalfa seeds
Tryptophan 0.012mg Yam
Threonine 0.134mg 0.052mg Alfalfa seeds
Isoleucine 0.143mg 0.05mg Alfalfa seeds
Leucine 0.267mg 0.094mg Alfalfa seeds
Lysine 0.214mg 0.058mg Alfalfa seeds
Methionine 0.02mg Yam
Phenylalanine 0.069mg Yam
Valine 0.145mg 0.06mg Alfalfa seeds
Histidine 0.033mg Yam
Saturated Fat 0.069g 0.029g Yam
Monounsaturated Fat 0.056g 0.005g Alfalfa seeds
Polyunsaturated fat 0.409g 0.06g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yam
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
23%
Yam

Comparison summary

Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.04g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 51)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.