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  6. Edamame vs. Alfalfa seeds

Edamame vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Summary of differences between Edamame and Alfalfa seeds

  • The amount of Folate, Manganese, Copper, Iron, Phosphorus, Fiber, Potassium, Vitamin B1, Magnesium, and Choline in Edamame is higher than in Alfalfa seeds.
  • Edamame covers your daily need of Folate 69% more than Alfalfa seeds.
  • Edamame contains 6 times more Potassium than Alfalfa seeds. While Edamame contains 436mg of Potassium, Alfalfa seeds contain only 79mg.

These are the specific foods used in this comparison Edamame, frozen, prepared and Alfalfa seeds, sprouted, raw.

Infographic

Edamame 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.
Edamame
Edamame
9
:
0
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +96.9%
Contains more Iron +136.5%
Contains more Magnesium +137%
Contains more Phosphorus +141.4%
Contains more Potassium +451.9%
Contains more Zinc +48.9%
Contains more Copper +119.7%
Contains more Manganese +444.7%
Contains more Selenium +33.3%
Equal in Sodium - 6
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 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 +96.9%
Contains more Iron +136.5%
Contains more Magnesium +137%
Contains more Phosphorus +141.4%
Contains more Potassium +451.9%
Contains more Zinc +48.9%
Contains more Copper +119.7%
Contains more Manganese +444.7%
Contains more Selenium +33.3%
Equal in Sodium - 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.
Edamame
Edamame
7
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +92.3%
Contains more Vitamin E +3300%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B2 +23%
Contains more Vitamin B3 +90.2%
Contains more Vitamin B6 +194.1%
Contains more Folate +763.9%
Contains more Vitamin C +34.4%
Contains more Vitamin B5 +42.5%
Contains more Vitamin K +14.2%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
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 +92.3%
Contains more Vitamin E +3300%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B2 +23%
Contains more Vitamin B3 +90.2%
Contains more Vitamin B6 +194.1%
Contains more Folate +763.9%
Contains more Vitamin C +34.4%
Contains more Vitamin B5 +42.5%
Contains more Vitamin K +14.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Alfalfa seeds
Alfalfa seeds
Contains more Protein +198.5%
Contains more Fats +653.6%
Contains more Carbs +324.3%
Contains more Other +202.5%
Contains more Water +27.6%
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 Protein +198.5%
Contains more Fats +653.6%
Contains more Carbs +324.3%
Contains more Other +202.5%
Contains more Water +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Alfalfa seeds
Alfalfa seeds
Contains more Monounsaturated Fat +2189.3%
Contains more Polyunsaturated fat +427.1%
Contains less Saturated Fat -88.9%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Contains more Monounsaturated Fat +2189.3%
Contains more Polyunsaturated fat +427.1%
Contains less Saturated Fat -88.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Edamame
Edamame
3
:
1
Alfalfa seeds
Alfalfa seeds
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Maltose +∞%
Contains more Glucose +∞%
Equal in Fructose - 0.12
Edamame
41% 30% 3% 26%
Starch: 1.51 g
Sucrose: 1.12 g
Glucose: 0 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.95 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 Starch +∞%
Contains more Sucrose +∞%
Contains more Maltose +∞%
Contains more Glucose +∞%
Equal in Fructose - 0.12

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Alfalfa seeds Opinion
Net carbs 3.71g 0.2g Edamame
Protein 11.91g 3.99g Edamame
Fats 5.2g 0.69g Edamame
Carbs 8.91g 2.1g Edamame
Calories 121kcal 23kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g 0.12g
Sugar 2.18g 0.2g Alfalfa seeds
Fiber 5.2g 1.9g Edamame
Calcium 63mg 32mg Edamame
Iron 2.27mg 0.96mg Edamame
Magnesium 64mg 27mg Edamame
Phosphorus 169mg 70mg Edamame
Potassium 436mg 79mg Edamame
Sodium 6mg 6mg
Zinc 1.37mg 0.92mg Edamame
Copper 0.345mg 0.157mg Edamame
Manganese 1.024mg 0.188mg Edamame
Selenium 0.8µg 0.6µg Edamame
Vitamin A 298IU 155IU Edamame
Vitamin A RAE 15µg 8µg Edamame
Vitamin E 0.68mg 0.02mg Edamame
Vitamin C 6.1mg 8.2mg Alfalfa seeds
Vitamin B1 0.2mg 0.076mg Edamame
Vitamin B2 0.155mg 0.126mg Edamame
Vitamin B3 0.915mg 0.481mg Edamame
Vitamin B5 0.395mg 0.563mg Alfalfa seeds
Vitamin B6 0.1mg 0.034mg Edamame
Folate 311µg 36µg Edamame
Vitamin K 26.7µg 30.5µg Alfalfa seeds
Tryptophan 0.126mg Edamame
Threonine 0.331mg 0.134mg Edamame
Isoleucine 0.3mg 0.143mg Edamame
Leucine 0.745mg 0.267mg Edamame
Lysine 0.745mg 0.214mg Edamame
Methionine 0.141mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg 0.145mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0.009g 0g Alfalfa seeds
Saturated Fat 0.62g 0.069g Alfalfa seeds
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.056g Edamame
Polyunsaturated fat 2.156g 0.409g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame 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
42%
Edamame
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
55%
Edamame
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.98g)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.551g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.