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  6. Rapini vs. Alfalfa seeds

Rapini vs. Alfalfa seeds — In-Depth Nutrition Comparison

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What are the differences between Rapini and Alfalfa seeds?

  • Rapini is higher in Vitamin K, Iron, Vitamin A RAE, Vitamin C, Folate, Vitamin E , Vitamin B6, Manganese, and Calcium, yet Alfalfa seeds are higher in Copper.
  • Rapini's daily need coverage for Vitamin K is 161% more.
  • Rapini has 81 times more Vitamin E than Alfalfa seeds. While Rapini has 1.62mg of Vitamin E , Alfalfa seeds have only 0.02mg.

We used Broccoli raab, raw and Alfalfa seeds, sprouted, raw types in this article.

Infographic

Rapini 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.
Rapini
Rapini
6
:
4
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +237.5%
Contains more Iron +122.9%
Contains more Potassium +148.1%
Contains more Manganese +110.1%
Contains more Selenium +66.7%
Contains more Magnesium +22.7%
Contains less Sodium -81.8%
Contains more Zinc +19.5%
Contains more Copper +273.8%
Equal in Phosphorus - 70
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Contains more Calcium +237.5%
Contains more Iron +122.9%
Contains more Potassium +148.1%
Contains more Manganese +110.1%
Contains more Selenium +66.7%
Contains more Magnesium +22.7%
Contains less Sodium -81.8%
Contains more Zinc +19.5%
Contains more Copper +273.8%
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.
Rapini
Rapini
9
:
1
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +1591.6%
Contains more Vitamin E +8000%
Contains more Vitamin C +146.3%
Contains more Vitamin B1 +113.2%
Contains more Vitamin B3 +153.8%
Contains more Vitamin B6 +402.9%
Contains more Folate +130.6%
Contains more Vitamin K +634.4%
Contains more Vitamin B5 +74.8%
Equal in Vitamin B2 - 0.126
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
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 A +1591.6%
Contains more Vitamin E +8000%
Contains more Vitamin C +146.3%
Contains more Vitamin B1 +113.2%
Contains more Vitamin B3 +153.8%
Contains more Vitamin B6 +402.9%
Contains more Folate +130.6%
Contains more Vitamin K +634.4%
Contains more Vitamin B5 +74.8%
Equal in Vitamin B2 - 0.126

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +35.7%
Contains more Other +135%
Contains more Protein +25.9%
Contains more Fats +40.8%
Equal in Water - 92.82
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 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 +35.7%
Contains more Other +135%
Contains more Protein +25.9%
Contains more Fats +40.8%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -27.5%
Contains more Monounsaturated Fat +115.4%
Contains more Polyunsaturated fat +214.6%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 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 -27.5%
Contains more Monounsaturated Fat +115.4%
Contains more Polyunsaturated fat +214.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
Rapini
3
:
0
Alfalfa seeds
Alfalfa seeds
Contains more Sucrose +∞%
Contains more Glucose +25%
Contains more Fructose +41.7%
Rapini
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Sucrose +∞%
Contains more Glucose +25%
Contains more Fructose +41.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Alfalfa seeds
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Rapini Alfalfa seeds Opinion
Net carbs 0.15g 0.2g Alfalfa seeds
Protein 3.17g 3.99g Alfalfa seeds
Fats 0.49g 0.69g Alfalfa seeds
Carbs 2.85g 2.1g Rapini
Calories 22kcal 23kcal Alfalfa seeds
Fructose 0.17g 0.12g Rapini
Sugar 0.38g 0.2g Alfalfa seeds
Fiber 2.7g 1.9g Rapini
Calcium 108mg 32mg Rapini
Iron 2.14mg 0.96mg Rapini
Magnesium 22mg 27mg Alfalfa seeds
Phosphorus 73mg 70mg Rapini
Potassium 196mg 79mg Rapini
Sodium 33mg 6mg Alfalfa seeds
Zinc 0.77mg 0.92mg Alfalfa seeds
Copper 0.042mg 0.157mg Alfalfa seeds
Manganese 0.395mg 0.188mg Rapini
Selenium 1µg 0.6µg Rapini
Vitamin A 2622IU 155IU Rapini
Vitamin A RAE 131µg 8µg Rapini
Vitamin E 1.62mg 0.02mg Rapini
Vitamin C 20.2mg 8.2mg Rapini
Vitamin B1 0.162mg 0.076mg Rapini
Vitamin B2 0.129mg 0.126mg Rapini
Vitamin B3 1.221mg 0.481mg Rapini
Vitamin B5 0.322mg 0.563mg Alfalfa seeds
Vitamin B6 0.171mg 0.034mg Rapini
Folate 83µg 36µg Rapini
Vitamin K 224µg 30.5µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg 0.134mg Alfalfa seeds
Isoleucine 0.104mg 0.143mg Alfalfa seeds
Leucine 0.17mg 0.267mg Alfalfa seeds
Lysine 0.198mg 0.214mg Alfalfa seeds
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg 0.145mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.05g 0.069g Rapini
Monounsaturated Fat 0.026g 0.056g Alfalfa seeds
Polyunsaturated fat 0.13g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini 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
86%
Rapini
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
27%
Rapini
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.019g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.18g)
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)

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.