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  6. Chard vs. Alfalfa seeds

Chard vs. Alfalfa seeds — In-Depth Nutrition Comparison

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How are Chard and Alfalfa seeds different?

  • Chard is higher in Vitamin K, Vitamin A RAE, Iron, Magnesium, Potassium, Vitamin E , and Vitamin C, however, Alfalfa seeds are richer in Vitamin B5, and Folate.
  • Daily need coverage for Vitamin K from Chard is 247% higher.
  • Chard contains 95 times more Vitamin E than Alfalfa seeds. While Chard contains 1.89mg of Vitamin E , Alfalfa seeds contain only 0.02mg.
  • Alfalfa seeds have less Sodium.

Chard, swiss, cooked, boiled, drained, without salt and Alfalfa seeds, sprouted, raw are the varieties used in this article.

Infographic

Chard 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.
Chard
Chard
7
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +81.3%
Contains more Iron +135.4%
Contains more Magnesium +218.5%
Contains more Potassium +594.9%
Contains more Manganese +77.7%
Contains more Selenium +50%
Contains more Phosphorus +112.1%
Contains less Sodium -96.6%
Contains more Zinc +178.8%
Equal in Copper - 0.157
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
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 +81.3%
Contains more Iron +135.4%
Contains more Magnesium +218.5%
Contains more Potassium +594.9%
Contains more Manganese +77.7%
Contains more Selenium +50%
Contains more Phosphorus +112.1%
Contains less Sodium -96.6%
Contains more Zinc +178.8%
Equal in Copper - 0.157

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.
Chard
Chard
5
:
5
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +3851%
Contains more Vitamin E +9350%
Contains more Vitamin C +119.5%
Contains more Vitamin B6 +150%
Contains more Vitamin K +973.1%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B2 +46.5%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B5 +245.4%
Contains more Folate +300%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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 +3851%
Contains more Vitamin E +9350%
Contains more Vitamin C +119.5%
Contains more Vitamin B6 +150%
Contains more Vitamin K +973.1%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B2 +46.5%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B5 +245.4%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +96.7%
Contains more Other +215%
Contains more Protein +112.2%
Contains more Fats +762.5%
Equal in Water - 92.82
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 +96.7%
Contains more Other +215%
Contains more Protein +112.2%
Contains more Fats +762.5%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +1360.7%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 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 -82.6%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +1360.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Alfalfa seeds Opinion
Net carbs 2.03g 0.2g Chard
Protein 1.88g 3.99g Alfalfa seeds
Fats 0.08g 0.69g Alfalfa seeds
Carbs 4.13g 2.1g Chard
Calories 20kcal 23kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 1.1g 0.2g Alfalfa seeds
Fiber 2.1g 1.9g Chard
Calcium 58mg 32mg Chard
Iron 2.26mg 0.96mg Chard
Magnesium 86mg 27mg Chard
Phosphorus 33mg 70mg Alfalfa seeds
Potassium 549mg 79mg Chard
Sodium 179mg 6mg Alfalfa seeds
Zinc 0.33mg 0.92mg Alfalfa seeds
Copper 0.163mg 0.157mg Chard
Manganese 0.334mg 0.188mg Chard
Selenium 0.9µg 0.6µg Chard
Vitamin A 6124IU 155IU Chard
Vitamin A RAE 306µg 8µg Chard
Vitamin E 1.89mg 0.02mg Chard
Vitamin C 18mg 8.2mg Chard
Vitamin B1 0.034mg 0.076mg Alfalfa seeds
Vitamin B2 0.086mg 0.126mg Alfalfa seeds
Vitamin B3 0.36mg 0.481mg Alfalfa seeds
Vitamin B5 0.163mg 0.563mg Alfalfa seeds
Vitamin B6 0.085mg 0.034mg Chard
Folate 9µg 36µg Alfalfa seeds
Vitamin K 327.3µg 30.5µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg 0.134mg Alfalfa seeds
Isoleucine 0.154mg 0.143mg Chard
Leucine 0.135mg 0.267mg Alfalfa seeds
Lysine 0.103mg 0.214mg Alfalfa seeds
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg 0.145mg Alfalfa seeds
Histidine 0.038mg Chard
Saturated Fat 0.012g 0.069g Chard
Monounsaturated Fat 0.016g 0.056g Alfalfa seeds
Polyunsaturated fat 0.028g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard 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
113%
Chard
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
36%
Chard
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.057g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 173mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.