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  6. Collard Greens vs. Alfalfa seeds

Collard Greens vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Summary of differences between Collard Greens and Alfalfa seeds

  • Collard Greens has more Vitamin K, Vitamin A RAE, Manganese, Vitamin C, Calcium, Fiber, and Vitamin B6, while Alfalfa seeds has more Copper, Vitamin B5, and Zinc.
  • Collard Greens covers your daily need of Vitamin K 313% more than Alfalfa seeds.
  • Collard Greens contains 48 times more Vitamin A RAE than Alfalfa seeds. While Collard Greens contains 380µg of Vitamin A RAE, Alfalfa seeds contain only 8µg.

These are the specific foods used in this comparison Collards, cooked, boiled, drained, without salt and Alfalfa seeds, sprouted, raw.

Infographic

Collard Greens 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.
Collard Greens
Collard Greens
4
:
6
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +340.6%
Contains more Iron +17.7%
Contains more Potassium +48.1%
Contains more Manganese +171.3%
Contains more Magnesium +28.6%
Contains more Phosphorus +118.8%
Contains less Sodium -60%
Contains more Zinc +300%
Contains more Copper +207.8%
Contains more Selenium +20%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
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 +340.6%
Contains more Iron +17.7%
Contains more Potassium +48.1%
Contains more Manganese +171.3%
Contains more Magnesium +28.6%
Contains more Phosphorus +118.8%
Contains less Sodium -60%
Contains more Zinc +300%
Contains more Copper +207.8%
Contains more Selenium +20%

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.
Collard Greens
Collard Greens
6
:
4
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +4803.2%
Contains more Vitamin E +4300%
Contains more Vitamin C +122%
Contains more Vitamin B3 +19.5%
Contains more Vitamin B6 +276.5%
Contains more Vitamin K +1233.1%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B5 +158.3%
Contains more Folate +125%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
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 +4803.2%
Contains more Vitamin E +4300%
Contains more Vitamin C +122%
Contains more Vitamin B3 +19.5%
Contains more Vitamin B6 +276.5%
Contains more Vitamin K +1233.1%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B5 +158.3%
Contains more Folate +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
3
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +169%
Contains more Other +85%
Contains more Protein +47.2%
Equal in Fats - 0.69
Equal in Water - 92.82
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 +169%
Contains more Other +85%
Contains more Protein +47.2%
Equal in Fats - 0.69
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -31.9%
Contains more Monounsaturated Fat +115.4%
Contains more Polyunsaturated fat +136.4%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 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 -31.9%
Contains more Monounsaturated Fat +115.4%
Contains more Polyunsaturated fat +136.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Collard Greens Alfalfa seeds Opinion
Net carbs 1.65g 0.2g Collard Greens
Protein 2.71g 3.99g Alfalfa seeds
Fats 0.72g 0.69g Collard Greens
Carbs 5.65g 2.1g Collard Greens
Calories 33kcal 23kcal Collard Greens
Fructose 0.12g Alfalfa seeds
Sugar 0.4g 0.2g Alfalfa seeds
Fiber 4g 1.9g Collard Greens
Calcium 141mg 32mg Collard Greens
Iron 1.13mg 0.96mg Collard Greens
Magnesium 21mg 27mg Alfalfa seeds
Phosphorus 32mg 70mg Alfalfa seeds
Potassium 117mg 79mg Collard Greens
Sodium 15mg 6mg Alfalfa seeds
Zinc 0.23mg 0.92mg Alfalfa seeds
Copper 0.051mg 0.157mg Alfalfa seeds
Manganese 0.51mg 0.188mg Collard Greens
Selenium 0.5µg 0.6µg Alfalfa seeds
Vitamin A 7600IU 155IU Collard Greens
Vitamin A RAE 380µg 8µg Collard Greens
Vitamin E 0.88mg 0.02mg Collard Greens
Vitamin C 18.2mg 8.2mg Collard Greens
Vitamin B1 0.04mg 0.076mg Alfalfa seeds
Vitamin B2 0.106mg 0.126mg Alfalfa seeds
Vitamin B3 0.575mg 0.481mg Collard Greens
Vitamin B5 0.218mg 0.563mg Alfalfa seeds
Vitamin B6 0.128mg 0.034mg Collard Greens
Folate 16µg 36µg Alfalfa seeds
Vitamin K 406.6µg 30.5µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg 0.134mg Alfalfa seeds
Isoleucine 0.086mg 0.143mg Alfalfa seeds
Leucine 0.13mg 0.267mg Alfalfa seeds
Lysine 0.101mg 0.214mg Alfalfa seeds
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg 0.145mg Alfalfa seeds
Histidine 0.04mg Collard Greens
Saturated Fat 0.047g 0.069g Collard Greens
Monounsaturated Fat 0.026g 0.056g Alfalfa seeds
Polyunsaturated fat 0.173g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens 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
138%
Collard Greens
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
22%
Collard Greens
21%
Alfalfa seeds

Comparison summary

Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.022g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 9mg)
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.
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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.