Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Enoki mushrooms
  5. Compare
  6. Enoki mushrooms vs. Alfalfa seeds

Enoki mushrooms vs. Alfalfa seeds — In-Depth Nutrition Comparison

Compare

Differences between Enoki mushrooms and Alfalfa seeds

  • Enoki mushrooms are higher in Vitamin B3, Vitamin B5, Vitamin B1, Potassium, Choline, Vitamin B2, and Vitamin B6, however, Alfalfa seeds are richer in Vitamin K, Vitamin C, and Copper.
  • Enoki mushrooms' daily need coverage for Vitamin B3 is 41% higher.
  • Enoki mushrooms have 5 times more Potassium than Alfalfa seeds. While Enoki mushrooms have 359mg of Potassium, Alfalfa seeds have only 79mg.

The food types used in this comparison are Mushrooms, enoki, raw and Alfalfa seeds, sprouted, raw.

Infographic

Enoki mushrooms 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.
Enoki mushrooms
Enoki mushrooms
5
:
5
Alfalfa seeds
Alfalfa seeds
Contains more Iron +19.8%
Contains more Phosphorus +50%
Contains more Potassium +354.4%
Contains less Sodium -50%
Contains more Selenium +266.7%
Contains more Calcium +∞%
Contains more Magnesium +68.8%
Contains more Zinc +41.5%
Contains more Copper +46.7%
Contains more Manganese +150.7%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Contains more Iron +19.8%
Contains more Phosphorus +50%
Contains more Potassium +354.4%
Contains less Sodium -50%
Contains more Selenium +266.7%
Contains more Calcium +∞%
Contains more Magnesium +68.8%
Contains more Zinc +41.5%
Contains more Copper +46.7%
Contains more Manganese +150.7%

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.
Enoki mushrooms
Enoki mushrooms
7
:
4
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin D +∞%
Contains more Vitamin B1 +196.1%
Contains more Vitamin B2 +58.7%
Contains more Vitamin B3 +1362%
Contains more Vitamin B5 +139.8%
Contains more Vitamin B6 +194.1%
Contains more Folate +33.3%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Enoki mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 3% 0% 57% 47% 132% 81% 24% 36% 0% 0%
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 D +∞%
Contains more Vitamin B1 +196.1%
Contains more Vitamin B2 +58.7%
Contains more Vitamin B3 +1362%
Contains more Vitamin B5 +139.8%
Contains more Vitamin B6 +194.1%
Contains more Folate +33.3%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +271.9%
Contains more Other +125%
Contains more Protein +50%
Contains more Fats +137.9%
Equal in Water - 92.82
Enoki mushrooms
3% 8% 88%
Protein: 2.66 g
Fats: 0.29 g
Carbs: 7.81 g
Water: 88.34 g
Other: 0.9 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 +271.9%
Contains more Other +125%
Contains more Protein +50%
Contains more Fats +137.9%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +354.4%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 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 -71%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +354.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
1
Alfalfa seeds
Alfalfa seeds
Contains more Glucose +175%
Contains more Fructose +∞%
Enoki mushrooms
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.22 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 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 Glucose +175%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Enoki mushrooms Alfalfa seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Enoki mushrooms Alfalfa seeds Opinion
Net carbs 5.11g 0.2g Enoki mushrooms
Protein 2.66g 3.99g Alfalfa seeds
Fats 0.29g 0.69g Alfalfa seeds
Carbs 7.81g 2.1g Enoki mushrooms
Calories 37kcal 23kcal Enoki mushrooms
Fructose 0g 0.12g Alfalfa seeds
Sugar 0.22g 0.2g Alfalfa seeds
Fiber 2.7g 1.9g Enoki mushrooms
Calcium 0mg 32mg Alfalfa seeds
Iron 1.15mg 0.96mg Enoki mushrooms
Magnesium 16mg 27mg Alfalfa seeds
Phosphorus 105mg 70mg Enoki mushrooms
Potassium 359mg 79mg Enoki mushrooms
Sodium 3mg 6mg Enoki mushrooms
Zinc 0.65mg 0.92mg Alfalfa seeds
Copper 0.107mg 0.157mg Alfalfa seeds
Manganese 0.075mg 0.188mg Alfalfa seeds
Selenium 2.2µg 0.6µg Enoki mushrooms
Vitamin A 155IU Alfalfa seeds
Vitamin A RAE 8µg Alfalfa seeds
Vitamin E 0.01mg 0.02mg Alfalfa seeds
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 8.2mg Alfalfa seeds
Vitamin B1 0.225mg 0.076mg Enoki mushrooms
Vitamin B2 0.2mg 0.126mg Enoki mushrooms
Vitamin B3 7.032mg 0.481mg Enoki mushrooms
Vitamin B5 1.35mg 0.563mg Enoki mushrooms
Vitamin B6 0.1mg 0.034mg Enoki mushrooms
Folate 48µg 36µg Enoki mushrooms
Vitamin K 0µg 30.5µg Alfalfa seeds
Tryptophan 0.04mg Enoki mushrooms
Threonine 0.11mg 0.134mg Alfalfa seeds
Isoleucine 0.09mg 0.143mg Alfalfa seeds
Leucine 0.13mg 0.267mg Alfalfa seeds
Lysine 0.13mg 0.214mg Alfalfa seeds
Methionine 0.03mg Enoki mushrooms
Phenylalanine 0.15mg Enoki mushrooms
Valine 0.23mg 0.145mg Enoki mushrooms
Histidine 0.07mg Enoki mushrooms
Saturated Fat 0.02g 0.069g Enoki mushrooms
Monounsaturated Fat 0g 0.056g Alfalfa seeds
Polyunsaturated fat 0.09g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Alfalfa seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Enoki mushrooms
Enoki mushrooms vs Shiitake
Shiitake
Enoki mushrooms
Enoki mushrooms vs True morels
True morels
Enoki mushrooms
Enoki mushrooms vs Edible mushroom
Edible mushroom
Alfalfa seeds
Alfalfa seeds vs Radish seeds
Radish seeds
Alfalfa seeds
Alfalfa seeds vs Fennel seeds
Fennel seeds
Alfalfa seeds
Alfalfa seeds vs Watermelon seeds
Watermelon seeds

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
31%
Enoki mushrooms
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
21%
Alfalfa seeds

Comparison summary

Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.049g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.02g)
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. Enoki mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169382/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.