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  6. Dandelion greens vs. Alfalfa seeds

Dandelion greens vs. Alfalfa seeds — In-Depth Nutrition Comparison

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How are Dandelion greens and Alfalfa seeds different?

  • Dandelion greens are richer in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Vitamin E , Vitamin B6, Calcium, Vitamin B2, and Vitamin B1, while Alfalfa seeds are higher in Vitamin B5.
  • Dandelion greens covers your daily need of Vitamin K 623% more than Alfalfa seeds.
  • Dandelion greens contain 172 times more Vitamin E than Alfalfa seeds. Dandelion greens contain 3.44mg of Vitamin E , while Alfalfa seeds contain 0.02mg.

Dandelion greens, raw and Alfalfa seeds, sprouted, raw types were used in this article.

Infographic

Dandelion 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.
Dandelion greens
Dandelion greens
6
:
4
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +484.4%
Contains more Iron +222.9%
Contains more Magnesium +33.3%
Contains more Potassium +402.5%
Contains more Manganese +81.9%
Contains less Sodium -92.1%
Contains more Zinc +124.4%
Contains more Selenium +20%
Equal in Phosphorus - 70
Equal in Copper - 0.157
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 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 +484.4%
Contains more Iron +222.9%
Contains more Magnesium +33.3%
Contains more Potassium +402.5%
Contains more Manganese +81.9%
Contains less Sodium -92.1%
Contains more Zinc +124.4%
Contains more Selenium +20%
Equal in Phosphorus - 70
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.
Dandelion greens
Dandelion greens
8
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +6455.5%
Contains more Vitamin E +17100%
Contains more Vitamin C +326.8%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +67.6%
Contains more Vitamin B6 +638.2%
Contains more Vitamin K +2452.1%
Contains more Vitamin B5 +570.2%
Contains more Folate +33.3%
Dandelion greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 1946%
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 +6455.5%
Contains more Vitamin E +17100%
Contains more Vitamin C +326.8%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +67.6%
Contains more Vitamin B6 +638.2%
Contains more Vitamin K +2452.1%
Contains more Vitamin B5 +570.2%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dandelion greens
Dandelion greens
3
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +338.1%
Contains more Other +350%
Contains more Protein +47.8%
Equal in Fats - 0.69
Equal in Water - 92.82
Dandelion greens
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 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 +338.1%
Contains more Other +350%
Contains more Protein +47.8%
Equal in Fats - 0.69
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dandelion greens
Dandelion greens
0
:
3
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +33.7%
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 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 +300%
Contains more Polyunsaturated fat +33.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dandelion greens Alfalfa seeds Opinion
Net carbs 5.7g 0.2g Dandelion greens
Protein 2.7g 3.99g Alfalfa seeds
Fats 0.7g 0.69g Dandelion greens
Carbs 9.2g 2.1g Dandelion greens
Calories 45kcal 23kcal Dandelion greens
Fructose 0.12g Alfalfa seeds
Sugar 0.71g 0.2g Alfalfa seeds
Fiber 3.5g 1.9g Dandelion greens
Calcium 187mg 32mg Dandelion greens
Iron 3.1mg 0.96mg Dandelion greens
Magnesium 36mg 27mg Dandelion greens
Phosphorus 66mg 70mg Alfalfa seeds
Potassium 397mg 79mg Dandelion greens
Sodium 76mg 6mg Alfalfa seeds
Zinc 0.41mg 0.92mg Alfalfa seeds
Copper 0.171mg 0.157mg Dandelion greens
Manganese 0.342mg 0.188mg Dandelion greens
Selenium 0.5µg 0.6µg Alfalfa seeds
Vitamin A 10161IU 155IU Dandelion greens
Vitamin A RAE 508µg 8µg Dandelion greens
Vitamin E 3.44mg 0.02mg Dandelion greens
Vitamin C 35mg 8.2mg Dandelion greens
Vitamin B1 0.19mg 0.076mg Dandelion greens
Vitamin B2 0.26mg 0.126mg Dandelion greens
Vitamin B3 0.806mg 0.481mg Dandelion greens
Vitamin B5 0.084mg 0.563mg Alfalfa seeds
Vitamin B6 0.251mg 0.034mg Dandelion greens
Folate 27µg 36µg Alfalfa seeds
Vitamin K 778.4µg 30.5µg Dandelion greens
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 0.17g 0.069g Alfalfa seeds
Monounsaturated Fat 0.014g 0.056g Alfalfa seeds
Polyunsaturated fat 0.306g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion 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
246%
Dandelion greens
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
39%
Dandelion greens
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 70mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.101g)
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 ($)

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.