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  6. Beetroot vs. Alfalfa seeds

Beetroot vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Differences between Beetroot and Alfalfa seeds

  • Beetroot is higher in Folate, Potassium, and Manganese, however, Alfalfa seeds are richer in Vitamin K, Copper, Vitamin B5, Vitamin B2, and Zinc.
  • Alfalfa seeds' daily need coverage for Vitamin K is 25% higher.
  • Beetroot has 4 times more Potassium than Alfalfa seeds. While Beetroot has 325mg of Potassium, Alfalfa seeds have only 79mg.

The food types used in this comparison are Beets, raw and Alfalfa seeds, sprouted, raw.

Infographic

Beetroot vs Alfalfa seeds 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.
Beetroot
Beetroot
3
:
7
Alfalfa seeds
Alfalfa seeds
Contains more Potassium +311.4%
Contains more Manganese +75%
Contains more Selenium +16.7%
Contains more Calcium +100%
Contains more Iron +20%
Contains more Magnesium +17.4%
Contains more Phosphorus +75%
Contains less Sodium -92.3%
Contains more Zinc +162.9%
Contains more Copper +109.3%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Contains more Potassium +311.4%
Contains more Manganese +75%
Contains more Selenium +16.7%
Contains more Calcium +100%
Contains more Iron +20%
Contains more Magnesium +17.4%
Contains more Phosphorus +75%
Contains less Sodium -92.3%
Contains more Zinc +162.9%
Contains more Copper +109.3%

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.
Beetroot
Beetroot
3
:
7
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin E +100%
Contains more Vitamin B6 +97.1%
Contains more Folate +202.8%
Contains more Vitamin A +369.7%
Contains more Vitamin C +67.3%
Contains more Vitamin B1 +145.2%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +44%
Contains more Vitamin B5 +263.2%
Contains more Vitamin K +15150%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
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%
Contains more Vitamin E +100%
Contains more Vitamin B6 +97.1%
Contains more Folate +202.8%
Contains more Vitamin A +369.7%
Contains more Vitamin C +67.3%
Contains more Vitamin B1 +145.2%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +44%
Contains more Vitamin B5 +263.2%
Contains more Vitamin K +15150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +355.2%
Contains more Other +170%
Contains more Protein +147.8%
Contains more Fats +305.9%
Equal in Water - 92.82
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
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
Contains more Carbs +355.2%
Contains more Other +170%
Contains more Protein +147.8%
Contains more Fats +305.9%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +581.7%
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +581.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot Alfalfa seeds
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beetroot Alfalfa seeds Opinion
Net carbs 6.76g 0.2g Beetroot
Protein 1.61g 3.99g Alfalfa seeds
Fats 0.17g 0.69g Alfalfa seeds
Carbs 9.56g 2.1g Beetroot
Calories 43kcal 23kcal Beetroot
Fructose 0.12g Alfalfa seeds
Sugar 6.76g 0.2g Alfalfa seeds
Fiber 2.8g 1.9g Beetroot
Calcium 16mg 32mg Alfalfa seeds
Iron 0.8mg 0.96mg Alfalfa seeds
Magnesium 23mg 27mg Alfalfa seeds
Phosphorus 40mg 70mg Alfalfa seeds
Potassium 325mg 79mg Beetroot
Sodium 78mg 6mg Alfalfa seeds
Zinc 0.35mg 0.92mg Alfalfa seeds
Copper 0.075mg 0.157mg Alfalfa seeds
Manganese 0.329mg 0.188mg Beetroot
Selenium 0.7µg 0.6µg Beetroot
Vitamin A 33IU 155IU Alfalfa seeds
Vitamin A RAE 2µg 8µg Alfalfa seeds
Vitamin E 0.04mg 0.02mg Beetroot
Vitamin C 4.9mg 8.2mg Alfalfa seeds
Vitamin B1 0.031mg 0.076mg Alfalfa seeds
Vitamin B2 0.04mg 0.126mg Alfalfa seeds
Vitamin B3 0.334mg 0.481mg Alfalfa seeds
Vitamin B5 0.155mg 0.563mg Alfalfa seeds
Vitamin B6 0.067mg 0.034mg Beetroot
Folate 109µg 36µg Beetroot
Vitamin K 0.2µg 30.5µg Alfalfa seeds
Tryptophan 0.019mg Beetroot
Threonine 0.047mg 0.134mg Alfalfa seeds
Isoleucine 0.048mg 0.143mg Alfalfa seeds
Leucine 0.068mg 0.267mg Alfalfa seeds
Lysine 0.058mg 0.214mg Alfalfa seeds
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg 0.145mg Alfalfa seeds
Histidine 0.021mg Beetroot
Saturated Fat 0.027g 0.069g Beetroot
Monounsaturated Fat 0.032g 0.056g Alfalfa seeds
Polyunsaturated fat 0.06g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Alfalfa seeds
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
12%
Beetroot
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
19%
Beetroot
21%
Alfalfa seeds

Comparison summary

Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.042g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 6.56g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 72mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 64)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.5)
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 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.

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.