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  6. Cardoon vs. Alfalfa seeds

Cardoon vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Summary of differences between Cardoon and Alfalfa seeds

  • Cardoon has more Potassium, Copper, Folate, and Vitamin B6, while Alfalfa seeds has more Vitamin B2, Vitamin C, Zinc, and Phosphorus.
  • Cardoon contains 28 times more Sodium than Alfalfa seeds. While Cardoon contains 170mg of Sodium, Alfalfa seeds contain only 6mg.

These are the specific foods used in this comparison Cardoon, raw and Alfalfa seeds, sprouted, raw.

Infographic

Cardoon 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.
Cardoon
Cardoon
5
:
5
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +118.8%
Contains more Magnesium +55.6%
Contains more Potassium +406.3%
Contains more Copper +47.1%
Contains more Manganese +36.2%
Contains more Iron +37.1%
Contains more Phosphorus +204.3%
Contains less Sodium -96.5%
Contains more Zinc +441.2%
Contains more Selenium +200%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
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 +118.8%
Contains more Magnesium +55.6%
Contains more Potassium +406.3%
Contains more Copper +47.1%
Contains more Manganese +36.2%
Contains more Iron +37.1%
Contains more Phosphorus +204.3%
Contains less Sodium -96.5%
Contains more Zinc +441.2%
Contains more Selenium +200%

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.
Cardoon
Cardoon
2
:
8
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin B6 +241.2%
Contains more Folate +88.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +310%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +320%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B5 +66.6%
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
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 B6 +241.2%
Contains more Folate +88.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +310%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +320%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B5 +66.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardoon
Cardoon
3
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +93.8%
Contains more Other +182.5%
Contains more Protein +470%
Contains more Fats +590%
Equal in Water - 92.82
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 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 +93.8%
Contains more Other +182.5%
Contains more Protein +470%
Contains more Fats +590%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardoon
Cardoon
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -84.1%
Contains more Monounsaturated Fat +211.1%
Contains more Polyunsaturated fat +897.6%
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 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 -84.1%
Contains more Monounsaturated Fat +211.1%
Contains more Polyunsaturated fat +897.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Alfalfa seeds Opinion
Net carbs 2.47g 0.2g Cardoon
Protein 0.7g 3.99g Alfalfa seeds
Fats 0.1g 0.69g Alfalfa seeds
Carbs 4.07g 2.1g Cardoon
Calories 17kcal 23kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Cardoon
Fiber 1.6g 1.9g Alfalfa seeds
Calcium 70mg 32mg Cardoon
Iron 0.7mg 0.96mg Alfalfa seeds
Magnesium 42mg 27mg Cardoon
Phosphorus 23mg 70mg Alfalfa seeds
Potassium 400mg 79mg Cardoon
Sodium 170mg 6mg Alfalfa seeds
Zinc 0.17mg 0.92mg Alfalfa seeds
Copper 0.231mg 0.157mg Cardoon
Manganese 0.256mg 0.188mg Cardoon
Selenium 0.2µg 0.6µg Alfalfa seeds
Vitamin A 0IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 2mg 8.2mg Alfalfa seeds
Vitamin B1 0.02mg 0.076mg Alfalfa seeds
Vitamin B2 0.03mg 0.126mg Alfalfa seeds
Vitamin B3 0.3mg 0.481mg Alfalfa seeds
Vitamin B5 0.338mg 0.563mg Alfalfa seeds
Vitamin B6 0.116mg 0.034mg Cardoon
Folate 68µg 36µg Cardoon
Vitamin K 30.5µg Alfalfa seeds
Threonine 0.134mg Alfalfa seeds
Isoleucine 0.143mg Alfalfa seeds
Leucine 0.267mg Alfalfa seeds
Lysine 0.214mg Alfalfa seeds
Valine 0.145mg Alfalfa seeds
Saturated Fat 0.011g 0.069g Cardoon
Monounsaturated Fat 0.018g 0.056g Alfalfa seeds
Polyunsaturated fat 0.041g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Alfalfa seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
10%
Cardoon
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
26%
Cardoon
21%
Alfalfa seeds

Comparison summary

Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.058g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 164mg)
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 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 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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.