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Amaranth leaves vs. Alfalfa seeds — In-Depth Nutrition Comparison

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The main differences between Amaranth leaves and Alfalfa seeds

  • Amaranth leaves have more Vitamin K, Vitamin C, Manganese, Calcium, Iron, Potassium, Vitamin A RAE, Folate, and Vitamin B6, however, Alfalfa seeds have more Vitamin B5.
  • Daily need coverage for Vitamin K from Amaranth leaves is 925% higher.
  • Alfalfa seeds have 18 times less Vitamin A RAE than Amaranth leaves. Amaranth leaves have 146µg of Vitamin A RAE, while Alfalfa seeds have 8µg.

Food types used in this article are Amaranth leaves, raw and Alfalfa seeds, sprouted, raw.

Infographic

Amaranth leaves vs Alfalfa 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 more Calcium +571.9%
Contains more Iron +141.7%
Contains more Magnesium +103.7%
Contains more Potassium +673.4%
Contains more Manganese +370.7%
Contains more Selenium +50%
Contains more Phosphorus +40%
Contains less Sodium -70%
Equal in Zinc - 0.92
Equal in Copper - 0.157
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Contains more Calcium +571.9%
Contains more Iron +141.7%
Contains more Magnesium +103.7%
Contains more Potassium +673.4%
Contains more Manganese +370.7%
Contains more Selenium +50%
Contains more Phosphorus +40%
Contains less Sodium -70%
Equal in Zinc - 0.92
Equal in Copper - 0.157

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 +1781.9%
Contains more Vitamin C +428%
Contains more Vitamin B2 +25.4%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B6 +464.7%
Contains more Folate +136.1%
Contains more Vitamin K +3637.7%
Contains more Vitamin B1 +181.5%
Contains more Vitamin B5 +779.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 0% 2850%
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%
Contains more Vitamin A +1781.9%
Contains more Vitamin C +428%
Contains more Vitamin B2 +25.4%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B6 +464.7%
Contains more Folate +136.1%
Contains more Vitamin K +3637.7%
Contains more Vitamin B1 +181.5%
Contains more Vitamin B5 +779.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +91.4%
Contains more Other +275%
Contains more Protein +62.2%
Contains more Fats +109.1%
Equal in Water - 92.82
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
Contains more Carbs +91.4%
Contains more Other +275%
Contains more Protein +62.2%
Contains more Fats +109.1%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +35.7%
Contains less Saturated Fat -24.2%
Contains more Polyunsaturated fat +178.2%
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Contains more Monounsaturated Fat +35.7%
Contains less Saturated Fat -24.2%
Contains more Polyunsaturated fat +178.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth leaves Alfalfa 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 Amaranth leaves Alfalfa seeds Opinion
Net carbs 4.02g 0.2g Amaranth leaves
Protein 2.46g 3.99g Alfalfa seeds
Fats 0.33g 0.69g Alfalfa seeds
Carbs 4.02g 2.1g Amaranth leaves
Calories 23kcal 23kcal
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Amaranth leaves
Fiber 1.9g Alfalfa seeds
Calcium 215mg 32mg Amaranth leaves
Iron 2.32mg 0.96mg Amaranth leaves
Magnesium 55mg 27mg Amaranth leaves
Phosphorus 50mg 70mg Alfalfa seeds
Potassium 611mg 79mg Amaranth leaves
Sodium 20mg 6mg Alfalfa seeds
Zinc 0.9mg 0.92mg Alfalfa seeds
Copper 0.162mg 0.157mg Amaranth leaves
Manganese 0.885mg 0.188mg Amaranth leaves
Selenium 0.9µg 0.6µg Amaranth leaves
Vitamin A 2917IU 155IU Amaranth leaves
Vitamin A RAE 146µg 8µg Amaranth leaves
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 43.3mg 8.2mg Amaranth leaves
Vitamin B1 0.027mg 0.076mg Alfalfa seeds
Vitamin B2 0.158mg 0.126mg Amaranth leaves
Vitamin B3 0.658mg 0.481mg Amaranth leaves
Vitamin B5 0.064mg 0.563mg Alfalfa seeds
Vitamin B6 0.192mg 0.034mg Amaranth leaves
Folate 85µg 36µg Amaranth leaves
Choline 14.4mg Alfalfa seeds
Vitamin K 1140µg 30.5µg Amaranth leaves
Tryptophan 0.031mg Amaranth leaves
Threonine 0.099mg 0.134mg Alfalfa seeds
Isoleucine 0.119mg 0.143mg Alfalfa seeds
Leucine 0.195mg 0.267mg Alfalfa seeds
Lysine 0.127mg 0.214mg Alfalfa seeds
Methionine 0.036mg Amaranth leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.137mg 0.145mg Alfalfa seeds
Histidine 0.052mg Amaranth leaves
Saturated Fat 0.091g 0.069g Alfalfa seeds
Monounsaturated Fat 0.076g 0.056g Amaranth leaves
Polyunsaturated fat 0.147g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Alfalfa seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
257%
Amaranth leaves
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
47%
Amaranth leaves
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.022g)
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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/nutrients
  2. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/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.