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  6. Chayote vs. Alfalfa seeds

Chayote vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Significant differences between Chayote and Alfalfa seeds

  • Chayote has more Folate, however, Alfalfa seeds are richer in Vitamin K, Iron, Vitamin B2, Phosphorus, and Vitamin B5.
  • Alfalfa seeds covers your daily Vitamin K needs 22% more than Chayote.
  • Alfalfa seeds have 3 times less Folate than Chayote. Chayote has 93µg of Folate, while Alfalfa seeds have 36µg.

Specific food types used in this comparison are Chayote, fruit, raw and Alfalfa seeds, sprouted, raw.

Infographic

Chayote 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.
Chayote
Chayote
3
:
7
Alfalfa seeds
Alfalfa seeds
Contains more Potassium +58.2%
Contains less Sodium -66.7%
Contains more Calcium +88.2%
Contains more Iron +182.4%
Contains more Magnesium +125%
Contains more Phosphorus +288.9%
Contains more Zinc +24.3%
Contains more Copper +27.6%
Contains more Selenium +200%
Equal in Manganese - 0.188
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 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 Potassium +58.2%
Contains less Sodium -66.7%
Contains more Calcium +88.2%
Contains more Iron +182.4%
Contains more Magnesium +125%
Contains more Phosphorus +288.9%
Contains more Zinc +24.3%
Contains more Copper +27.6%
Contains more Selenium +200%
Equal in Manganese - 0.188

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.
Chayote
Chayote
3
:
7
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin E +500%
Contains more Vitamin B6 +123.5%
Contains more Folate +158.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +204%
Contains more Vitamin B2 +334.5%
Contains more Vitamin B5 +126.1%
Contains more Vitamin K +643.9%
Equal in Vitamin C - 8.2
Equal in Vitamin B3 - 0.481
Chayote
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 11%
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 +500%
Contains more Vitamin B6 +123.5%
Contains more Folate +158.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +204%
Contains more Vitamin B2 +334.5%
Contains more Vitamin B5 +126.1%
Contains more Vitamin K +643.9%
Equal in Vitamin C - 8.2
Equal in Vitamin B3 - 0.481

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chayote
Chayote
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +114.8%
Contains more Protein +386.6%
Contains more Fats +430.8%
Contains more Other +33.3%
Equal in Water - 92.82
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 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 +114.8%
Contains more Protein +386.6%
Contains more Fats +430.8%
Contains more Other +33.3%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chayote
Chayote
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +460%
Contains more Polyunsaturated fat +617.5%
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 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 -59.4%
Contains more Monounsaturated Fat +460%
Contains more Polyunsaturated fat +617.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Alfalfa seeds Opinion
Net carbs 2.81g 0.2g Chayote
Protein 0.82g 3.99g Alfalfa seeds
Fats 0.13g 0.69g Alfalfa seeds
Carbs 4.51g 2.1g Chayote
Calories 19kcal 23kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 1.66g 0.2g Alfalfa seeds
Fiber 1.7g 1.9g Alfalfa seeds
Calcium 17mg 32mg Alfalfa seeds
Iron 0.34mg 0.96mg Alfalfa seeds
Magnesium 12mg 27mg Alfalfa seeds
Phosphorus 18mg 70mg Alfalfa seeds
Potassium 125mg 79mg Chayote
Sodium 2mg 6mg Chayote
Zinc 0.74mg 0.92mg Alfalfa seeds
Copper 0.123mg 0.157mg Alfalfa seeds
Manganese 0.189mg 0.188mg Chayote
Selenium 0.2µg 0.6µg Alfalfa seeds
Vitamin A 0IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 0.12mg 0.02mg Chayote
Vitamin C 7.7mg 8.2mg Alfalfa seeds
Vitamin B1 0.025mg 0.076mg Alfalfa seeds
Vitamin B2 0.029mg 0.126mg Alfalfa seeds
Vitamin B3 0.47mg 0.481mg Alfalfa seeds
Vitamin B5 0.249mg 0.563mg Alfalfa seeds
Vitamin B6 0.076mg 0.034mg Chayote
Folate 93µg 36µg Chayote
Vitamin K 4.1µg 30.5µg Alfalfa seeds
Tryptophan 0.011mg Chayote
Threonine 0.04mg 0.134mg Alfalfa seeds
Isoleucine 0.044mg 0.143mg Alfalfa seeds
Leucine 0.077mg 0.267mg Alfalfa seeds
Lysine 0.039mg 0.214mg Alfalfa seeds
Methionine 0.001mg Chayote
Phenylalanine 0.047mg Chayote
Valine 0.063mg 0.145mg Alfalfa seeds
Histidine 0.015mg Chayote
Saturated Fat 0.028g 0.069g Chayote
Monounsaturated Fat 0.01g 0.056g Alfalfa seeds
Polyunsaturated fat 0.057g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote 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
14%
Chayote
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
13%
Chayote
21%
Alfalfa seeds

Comparison summary

Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.041g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.46g)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.8)
Which food is richer in minerals?
Alfalfa seeds
Alfalfa seeds is relatively richer in minerals
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 ()

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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.