Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Alfalfa seeds
  5. Compare
  6. Alfalfa seeds vs. Zucchini

Alfalfa seeds vs. Zucchini — In-Depth Nutrition Comparison

Compare

How are Alfalfa seeds and Zucchini different?

  • Alfalfa seeds are richer in Vitamin K, Copper, Iron, Vitamin B5, and Zinc, while Zucchini is higher in Vitamin C, Vitamin B6, and Potassium.
  • Alfalfa seeds covers your daily need of Vitamin K 22% more than Zucchini.
  • Alfalfa seeds contain 3 times more Copper than Zucchini. Alfalfa seeds contain 0.157mg of Copper, while Zucchini contains 0.053mg.

Alfalfa seeds, sprouted, raw and Squash, summer, zucchini, includes skin, raw types were used in this article.

Infographic

Alfalfa seeds vs Zucchini 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
9
:
1
Zucchini
Zucchini
Contains more Calcium +100%
Contains more Iron +159.5%
Contains more Magnesium +50%
Contains more Phosphorus +84.2%
Contains less Sodium -25%
Contains more Zinc +187.5%
Contains more Copper +196.2%
Contains more Selenium +200%
Contains more Potassium +230.4%
Equal in Manganese - 0.177
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +100%
Contains more Iron +159.5%
Contains more Magnesium +50%
Contains more Phosphorus +84.2%
Contains less Sodium -25%
Contains more Zinc +187.5%
Contains more Copper +196.2%
Contains more Selenium +200%
Contains more Potassium +230.4%
Equal in Manganese - 0.177

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
6
:
4
Zucchini
Zucchini
Contains more Vitamin B1 +68.9%
Contains more Vitamin B2 +34%
Contains more Vitamin B5 +176%
Contains more Folate +50%
Contains more Vitamin K +609.3%
Contains more Vitamin A +29%
Contains more Vitamin E +500%
Contains more Vitamin C +118.3%
Contains more Vitamin B6 +379.4%
Equal in Vitamin B3 - 0.451
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin B1 +68.9%
Contains more Vitamin B2 +34%
Contains more Vitamin B5 +176%
Contains more Folate +50%
Contains more Vitamin K +609.3%
Contains more Vitamin A +29%
Contains more Vitamin E +500%
Contains more Vitamin C +118.3%
Contains more Vitamin B6 +379.4%
Equal in Vitamin B3 - 0.451

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Zucchini
Zucchini
Contains more Protein +229.8%
Contains more Fats +115.6%
Contains more Carbs +48.1%
Contains more Other +42.5%
Equal in Water - 94.79
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
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +229.8%
Contains more Fats +115.6%
Contains more Carbs +48.1%
Contains more Other +42.5%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
0
Zucchini
Zucchini
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +349.5%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +349.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
0
:
3
Zucchini
Zucchini
Contains more Sucrose +∞%
Contains more Glucose +1237.5%
Contains more Fructose +1050%
Alfalfa seeds
40% 60%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.08 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Zucchini
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +1237.5%
Contains more Fructose +1050%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Zucchini Opinion
Net carbs 0.2g 2.11g Zucchini
Protein 3.99g 1.21g Alfalfa seeds
Fats 0.69g 0.32g Alfalfa seeds
Carbs 2.1g 3.11g Zucchini
Calories 23kcal 17kcal Alfalfa seeds
Fructose 0.12g 1.38g Zucchini
Sugar 0.2g 2.5g Alfalfa seeds
Fiber 1.9g 1g Alfalfa seeds
Calcium 32mg 16mg Alfalfa seeds
Iron 0.96mg 0.37mg Alfalfa seeds
Magnesium 27mg 18mg Alfalfa seeds
Phosphorus 70mg 38mg Alfalfa seeds
Potassium 79mg 261mg Zucchini
Sodium 6mg 8mg Alfalfa seeds
Zinc 0.92mg 0.32mg Alfalfa seeds
Copper 0.157mg 0.053mg Alfalfa seeds
Manganese 0.188mg 0.177mg Alfalfa seeds
Selenium 0.6µg 0.2µg Alfalfa seeds
Vitamin A 155IU 200IU Zucchini
Vitamin A RAE 8µg 10µg Zucchini
Vitamin E 0.02mg 0.12mg Zucchini
Vitamin C 8.2mg 17.9mg Zucchini
Vitamin B1 0.076mg 0.045mg Alfalfa seeds
Vitamin B2 0.126mg 0.094mg Alfalfa seeds
Vitamin B3 0.481mg 0.451mg Alfalfa seeds
Vitamin B5 0.563mg 0.204mg Alfalfa seeds
Vitamin B6 0.034mg 0.163mg Zucchini
Folate 36µg 24µg Alfalfa seeds
Vitamin K 30.5µg 4.3µg Alfalfa seeds
Tryptophan 0.01mg Zucchini
Threonine 0.134mg 0.029mg Alfalfa seeds
Isoleucine 0.143mg 0.044mg Alfalfa seeds
Leucine 0.267mg 0.071mg Alfalfa seeds
Lysine 0.214mg 0.067mg Alfalfa seeds
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.145mg 0.054mg Alfalfa seeds
Histidine 0.026mg Zucchini
Saturated Fat 0.069g 0.084g Alfalfa seeds
Monounsaturated Fat 0.056g 0.011g Alfalfa seeds
Polyunsaturated fat 0.409g 0.091g Alfalfa seeds
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

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

People also compare

Alfalfa seeds
Alfalfa seeds vs Radish seeds
Radish seeds
Alfalfa seeds
Alfalfa seeds vs Fennel seeds
Fennel seeds
Alfalfa seeds
Alfalfa seeds vs Watermelon seeds
Watermelon seeds
Zucchini
Zucchini vs Vegetable
Vegetable
Zucchini
Zucchini vs Cucumber
Cucumber
Zucchini
Zucchini vs Eggplant
Eggplant

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
16%
Zucchini
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Alfalfa seeds
Alfalfa seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.