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  6. Cauliflower vs. Alfalfa seeds

Cauliflower vs. Alfalfa seeds — In-Depth Nutrition Comparison

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What are the main differences between Cauliflower and Alfalfa seeds?

  • Cauliflower is richer in Vitamin C, Vitamin B6, Potassium, Choline, and Folate, yet Alfalfa seeds are richer in Copper, Vitamin K, Iron, Zinc, and Vitamin B2.
  • Cauliflower's daily need coverage for Vitamin C is 44% higher.
  • Cauliflower has 5 times more Vitamin B6 than Alfalfa seeds. Cauliflower has 0.184mg of Vitamin B6, while Alfalfa seeds have 0.034mg.

We used Cauliflower, raw and Alfalfa seeds, sprouted, raw types in this comparison.

Infographic

Cauliflower 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.
Cauliflower
Cauliflower
1
:
8
Alfalfa seeds
Alfalfa seeds
Contains more Potassium +278.5%
Contains more Calcium +45.5%
Contains more Iron +128.6%
Contains more Magnesium +80%
Contains more Phosphorus +59.1%
Contains less Sodium -80%
Contains more Zinc +240.7%
Contains more Copper +302.6%
Contains more Manganese +21.3%
Equal in Selenium - 0.6
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 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 +278.5%
Contains more Calcium +45.5%
Contains more Iron +128.6%
Contains more Magnesium +80%
Contains more Phosphorus +59.1%
Contains less Sodium -80%
Contains more Zinc +240.7%
Contains more Copper +302.6%
Contains more Manganese +21.3%
Equal in Selenium - 0.6

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.
Cauliflower
Cauliflower
6
:
4
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin E +300%
Contains more Vitamin C +487.8%
Contains more Vitamin B5 +18.5%
Contains more Vitamin B6 +441.2%
Contains more Folate +58.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +52%
Contains more Vitamin B2 +110%
Contains more Vitamin K +96.8%
Equal in Vitamin B3 - 0.481
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 +300%
Contains more Vitamin C +487.8%
Contains more Vitamin B5 +18.5%
Contains more Vitamin B6 +441.2%
Contains more Folate +58.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +52%
Contains more Vitamin B2 +110%
Contains more Vitamin K +96.8%
Equal in Vitamin B3 - 0.481

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +136.7%
Contains more Other +90%
Contains more Protein +107.8%
Contains more Fats +146.4%
Equal in Water - 92.82
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +136.7%
Contains more Other +90%
Contains more Protein +107.8%
Contains more Fats +146.4%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
0
:
3
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +64.7%
Contains more Polyunsaturated fat +1219.4%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 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 -46.9%
Contains more Monounsaturated Fat +64.7%
Contains more Polyunsaturated fat +1219.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
0
Alfalfa seeds
Alfalfa seeds
Contains more Glucose +1075%
Contains more Fructose +708.3%
Cauliflower
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 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 Glucose +1075%
Contains more Fructose +708.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Alfalfa seeds Opinion
Net carbs 2.97g 0.2g Cauliflower
Protein 1.92g 3.99g Alfalfa seeds
Fats 0.28g 0.69g Alfalfa seeds
Carbs 4.97g 2.1g Cauliflower
Calories 25kcal 23kcal Cauliflower
Fructose 0.97g 0.12g Cauliflower
Sugar 1.91g 0.2g Alfalfa seeds
Fiber 2g 1.9g Cauliflower
Calcium 22mg 32mg Alfalfa seeds
Iron 0.42mg 0.96mg Alfalfa seeds
Magnesium 15mg 27mg Alfalfa seeds
Phosphorus 44mg 70mg Alfalfa seeds
Potassium 299mg 79mg Cauliflower
Sodium 30mg 6mg Alfalfa seeds
Zinc 0.27mg 0.92mg Alfalfa seeds
Copper 0.039mg 0.157mg Alfalfa seeds
Manganese 0.155mg 0.188mg Alfalfa seeds
Selenium 0.6µg 0.6µg
Vitamin A 0IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 0.08mg 0.02mg Cauliflower
Vitamin C 48.2mg 8.2mg Cauliflower
Vitamin B1 0.05mg 0.076mg Alfalfa seeds
Vitamin B2 0.06mg 0.126mg Alfalfa seeds
Vitamin B3 0.507mg 0.481mg Cauliflower
Vitamin B5 0.667mg 0.563mg Cauliflower
Vitamin B6 0.184mg 0.034mg Cauliflower
Folate 57µg 36µg Cauliflower
Vitamin K 15.5µg 30.5µg Alfalfa seeds
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg 0.134mg Alfalfa seeds
Isoleucine 0.071mg 0.143mg Alfalfa seeds
Leucine 0.106mg 0.267mg Alfalfa seeds
Lysine 0.217mg 0.214mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg 0.145mg Alfalfa seeds
Histidine 0.056mg Cauliflower
Saturated Fat 0.13g 0.069g Alfalfa seeds
Monounsaturated Fat 0.034g 0.056g Alfalfa seeds
Polyunsaturated fat 0.031g 0.409g Alfalfa seeds
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30%
Cauliflower
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
13%
Cauliflower
21%
Alfalfa seeds

Comparison summary

Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.71g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Alfalfa seeds
Alfalfa seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.