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  6. Endive vs. Alfalfa seeds

Endive vs. Alfalfa seeds — In-Depth Nutrition Comparison

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The main differences between Endive and Alfalfa seeds

  • Endive has more Vitamin K, Folate, Vitamin A RAE, Manganese, Potassium, and Vitamin B5, however, Alfalfa seeds has more Copper, and Phosphorus.
  • Daily need coverage for Vitamin K from Endive is 167% higher.
  • Alfalfa seeds have 14 times less Vitamin A RAE than Endive. Endive has 108µg of Vitamin A RAE, while Alfalfa seeds have 8µg.

Food types used in this article are Endive, raw and Alfalfa seeds, sprouted, raw.

Infographic

Endive 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.
Endive
Endive
3
:
7
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +62.5%
Contains more Potassium +297.5%
Contains more Manganese +123.4%
Contains more Iron +15.7%
Contains more Magnesium +80%
Contains more Phosphorus +150%
Contains less Sodium -72.7%
Contains more Zinc +16.5%
Contains more Copper +58.6%
Contains more Selenium +200%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 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 Calcium +62.5%
Contains more Potassium +297.5%
Contains more Manganese +123.4%
Contains more Iron +15.7%
Contains more Magnesium +80%
Contains more Phosphorus +150%
Contains less Sodium -72.7%
Contains more Zinc +16.5%
Contains more Copper +58.6%
Contains more Selenium +200%

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.
Endive
Endive
6
:
4
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +1298.1%
Contains more Vitamin E +2100%
Contains more Vitamin B5 +59.9%
Contains more Folate +294.4%
Contains more Vitamin K +657.4%
Contains more Vitamin C +26.2%
Contains more Vitamin B2 +68%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B6 +70%
Equal in Vitamin B1 - 0.076
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
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 +1298.1%
Contains more Vitamin E +2100%
Contains more Vitamin B5 +59.9%
Contains more Folate +294.4%
Contains more Vitamin K +657.4%
Contains more Vitamin C +26.2%
Contains more Vitamin B2 +68%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B6 +70%
Equal in Vitamin B1 - 0.076

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
3
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +59.5%
Contains more Other +252.5%
Contains more Protein +219.2%
Contains more Fats +245%
Equal in Water - 92.82
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 +59.5%
Contains more Other +252.5%
Contains more Protein +219.2%
Contains more Fats +245%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -30.4%
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +370.1%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 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 -30.4%
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +370.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Alfalfa seeds Opinion
Net carbs 0.25g 0.2g Endive
Protein 1.25g 3.99g Alfalfa seeds
Fats 0.2g 0.69g Alfalfa seeds
Carbs 3.35g 2.1g Endive
Calories 17kcal 23kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.25g 0.2g Alfalfa seeds
Fiber 3.1g 1.9g Endive
Calcium 52mg 32mg Endive
Iron 0.83mg 0.96mg Alfalfa seeds
Magnesium 15mg 27mg Alfalfa seeds
Phosphorus 28mg 70mg Alfalfa seeds
Potassium 314mg 79mg Endive
Sodium 22mg 6mg Alfalfa seeds
Zinc 0.79mg 0.92mg Alfalfa seeds
Copper 0.099mg 0.157mg Alfalfa seeds
Manganese 0.42mg 0.188mg Endive
Selenium 0.2µg 0.6µg Alfalfa seeds
Vitamin A 2167IU 155IU Endive
Vitamin A RAE 108µg 8µg Endive
Vitamin E 0.44mg 0.02mg Endive
Vitamin C 6.5mg 8.2mg Alfalfa seeds
Vitamin B1 0.08mg 0.076mg Endive
Vitamin B2 0.075mg 0.126mg Alfalfa seeds
Vitamin B3 0.4mg 0.481mg Alfalfa seeds
Vitamin B5 0.9mg 0.563mg Endive
Vitamin B6 0.02mg 0.034mg Alfalfa seeds
Folate 142µg 36µg Endive
Vitamin K 231µg 30.5µg Endive
Tryptophan 0.005mg Endive
Threonine 0.05mg 0.134mg Alfalfa seeds
Isoleucine 0.072mg 0.143mg Alfalfa seeds
Leucine 0.098mg 0.267mg Alfalfa seeds
Lysine 0.063mg 0.214mg Alfalfa seeds
Methionine 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg 0.145mg Alfalfa seeds
Histidine 0.023mg Endive
Saturated Fat 0.048g 0.069g Endive
Monounsaturated Fat 0.004g 0.056g Alfalfa seeds
Polyunsaturated fat 0.087g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive 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
79%
Endive
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
21%
Endive
21%
Alfalfa seeds

Comparison summary

Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.021g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 45)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.