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Broccoli vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Differences between Broccoli and Alfalfa seeds

  • Broccoli is higher in Vitamin C, Vitamin K, Vitamin B6, Potassium, Folate, and Vitamin E , however, Alfalfa seeds are richer in Copper.
  • Broccoli's daily need coverage for Vitamin C is 90% higher.
  • Broccoli has 39 times more Vitamin E than Alfalfa seeds. While Broccoli has 0.78mg of Vitamin E , Alfalfa seeds have only 0.02mg.

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

Infographic

Broccoli 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.
Contains more Calcium +46.9%
Contains more Potassium +300%
Contains more Manganese +11.7%
Contains more Selenium +316.7%
Contains more Iron +31.5%
Contains more Magnesium +28.6%
Contains less Sodium -81.8%
Contains more Zinc +124.4%
Contains more Copper +220.4%
Equal in Phosphorus - 70
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Contains more Calcium +46.9%
Contains more Potassium +300%
Contains more Manganese +11.7%
Contains more Selenium +316.7%
Contains more Iron +31.5%
Contains more Magnesium +28.6%
Contains less Sodium -81.8%
Contains more Zinc +124.4%
Contains more Copper +220.4%
Equal in Phosphorus - 70

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 +301.9%
Contains more Vitamin E +3800%
Contains more Vitamin C +987.8%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B6 +414.7%
Contains more Folate +75%
Contains more Choline +29.9%
Contains more Vitamin K +233.1%
Equal in Vitamin B1 - 0.076
Equal in Vitamin B2 - 0.126
Equal in Vitamin B5 - 0.563
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 11% 254%
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 +301.9%
Contains more Vitamin E +3800%
Contains more Vitamin C +987.8%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B6 +414.7%
Contains more Folate +75%
Contains more Choline +29.9%
Contains more Vitamin K +233.1%
Equal in Vitamin B1 - 0.076
Equal in Vitamin B2 - 0.126
Equal in Vitamin B5 - 0.563

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +216.2%
Contains more Other +117.5%
Contains more Protein +41.5%
Contains more Fats +86.5%
Equal in Water - 92.82
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +216.2%
Contains more Other +117.5%
Contains more Protein +41.5%
Contains more Fats +86.5%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -43.5%
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +976.3%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Contains less Saturated Fat -43.5%
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +976.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +512.5%
Contains more Fructose +466.7%
Contains more Lactose +∞%
Contains more Maltose +∞%
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
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
Contains more Sucrose +∞%
Contains more Glucose +512.5%
Contains more Fructose +466.7%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Alfalfa seeds
Lower in Saturated Fat ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Broccoli Alfalfa seeds Opinion
Net carbs 4.04g 0.2g Broccoli
Protein 2.82g 3.99g Alfalfa seeds
Fats 0.37g 0.69g Alfalfa seeds
Carbs 6.64g 2.1g Broccoli
Calories 34kcal 23kcal Broccoli
Fructose 0.68g 0.12g Broccoli
Sugar 1.7g 0.2g Alfalfa seeds
Fiber 2.6g 1.9g Broccoli
Calcium 47mg 32mg Broccoli
Iron 0.73mg 0.96mg Alfalfa seeds
Magnesium 21mg 27mg Alfalfa seeds
Phosphorus 66mg 70mg Alfalfa seeds
Potassium 316mg 79mg Broccoli
Sodium 33mg 6mg Alfalfa seeds
Zinc 0.41mg 0.92mg Alfalfa seeds
Copper 0.049mg 0.157mg Alfalfa seeds
Manganese 0.21mg 0.188mg Broccoli
Selenium 2.5µg 0.6µg Broccoli
Vitamin A 623IU 155IU Broccoli
Vitamin A RAE 31µg 8µg Broccoli
Vitamin E 0.78mg 0.02mg Broccoli
Vitamin C 89.2mg 8.2mg Broccoli
Vitamin B1 0.071mg 0.076mg Alfalfa seeds
Vitamin B2 0.117mg 0.126mg Alfalfa seeds
Vitamin B3 0.639mg 0.481mg Broccoli
Vitamin B5 0.573mg 0.563mg Broccoli
Vitamin B6 0.175mg 0.034mg Broccoli
Folate 63µg 36µg Broccoli
Choline 18.7mg 14.4mg Broccoli
Vitamin K 101.6µg 30.5µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg 0.134mg Alfalfa seeds
Isoleucine 0.079mg 0.143mg Alfalfa seeds
Leucine 0.129mg 0.267mg Alfalfa seeds
Lysine 0.135mg 0.214mg Alfalfa seeds
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg 0.145mg Alfalfa seeds
Histidine 0.059mg Broccoli
Saturated Fat 0.039g 0.069g Broccoli
Monounsaturated Fat 0.011g 0.056g Alfalfa seeds
Polyunsaturated fat 0.038g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
61%
Broccoli
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
19%
Broccoli
21%
Alfalfa seeds

Comparison summary

Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.03g)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 32)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.4)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.