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  6. Garden asparagus vs. Alfalfa seeds

Garden asparagus vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Important differences between Garden asparagus and Alfalfa seeds

  • Garden asparagus has more Iron, Vitamin K, Vitamin E , and Vitamin B1, however, Alfalfa seeds are richer in Vitamin B5.
  • Garden asparagus's daily need coverage for Iron is 15% more.
  • Garden asparagus contains 57 times more Vitamin E than Alfalfa seeds. Garden asparagus contains 1.13mg of Vitamin E , while Alfalfa seeds contain 0.02mg.
  • Alfalfa seeds contain less Sugar.

The food varieties used in the comparison are Asparagus, raw and Alfalfa seeds, sprouted, raw.

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
5
:
5
Alfalfa seeds
Alfalfa seeds
Contains more Iron +122.9%
Contains more Potassium +155.7%
Contains less Sodium -66.7%
Contains more Copper +20.4%
Contains more Selenium +283.3%
Contains more Calcium +33.3%
Contains more Magnesium +92.9%
Contains more Phosphorus +34.6%
Contains more Zinc +70.4%
Contains more Manganese +19%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
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 +122.9%
Contains more Potassium +155.7%
Contains less Sodium -66.7%
Contains more Copper +20.4%
Contains more Selenium +283.3%
Contains more Calcium +33.3%
Contains more Magnesium +92.9%
Contains more Phosphorus +34.6%
Contains more Zinc +70.4%
Contains more Manganese +19%

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.
Garden asparagus
Garden asparagus
8
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +387.7%
Contains more Vitamin E +5550%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +11.9%
Contains more Vitamin B3 +103.3%
Contains more Vitamin B6 +167.6%
Contains more Folate +44.4%
Contains more Vitamin K +36.4%
Contains more Vitamin C +46.4%
Contains more Vitamin B5 +105.5%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 +387.7%
Contains more Vitamin E +5550%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +11.9%
Contains more Vitamin B3 +103.3%
Contains more Vitamin B6 +167.6%
Contains more Folate +44.4%
Contains more Vitamin K +36.4%
Contains more Vitamin C +46.4%
Contains more Vitamin B5 +105.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +84.8%
Contains more Other +45%
Contains more Protein +81.4%
Contains more Fats +475%
Equal in Water - 92.82
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +84.8%
Contains more Other +45%
Contains more Protein +81.4%
Contains more Fats +475%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -42%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +718%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 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 -42%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +718%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
0
Alfalfa seeds
Alfalfa seeds
Contains more Sucrose +∞%
Contains more Glucose +712.5%
Contains more Fructose +733.3%
Garden asparagus
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 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 Sucrose +∞%
Contains more Glucose +712.5%
Contains more Fructose +733.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Alfalfa seeds Opinion
Net carbs 1.78g 0.2g Garden asparagus
Protein 2.2g 3.99g Alfalfa seeds
Fats 0.12g 0.69g Alfalfa seeds
Carbs 3.88g 2.1g Garden asparagus
Calories 20kcal 23kcal Alfalfa seeds
Fructose 1g 0.12g Garden asparagus
Sugar 1.88g 0.2g Alfalfa seeds
Fiber 2.1g 1.9g Garden asparagus
Calcium 24mg 32mg Alfalfa seeds
Iron 2.14mg 0.96mg Garden asparagus
Magnesium 14mg 27mg Alfalfa seeds
Phosphorus 52mg 70mg Alfalfa seeds
Potassium 202mg 79mg Garden asparagus
Sodium 2mg 6mg Garden asparagus
Zinc 0.54mg 0.92mg Alfalfa seeds
Copper 0.189mg 0.157mg Garden asparagus
Manganese 0.158mg 0.188mg Alfalfa seeds
Selenium 2.3µg 0.6µg Garden asparagus
Vitamin A 756IU 155IU Garden asparagus
Vitamin A RAE 38µg 8µg Garden asparagus
Vitamin E 1.13mg 0.02mg Garden asparagus
Vitamin C 5.6mg 8.2mg Alfalfa seeds
Vitamin B1 0.143mg 0.076mg Garden asparagus
Vitamin B2 0.141mg 0.126mg Garden asparagus
Vitamin B3 0.978mg 0.481mg Garden asparagus
Vitamin B5 0.274mg 0.563mg Alfalfa seeds
Vitamin B6 0.091mg 0.034mg Garden asparagus
Folate 52µg 36µg Garden asparagus
Vitamin K 41.6µg 30.5µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg 0.134mg Alfalfa seeds
Isoleucine 0.075mg 0.143mg Alfalfa seeds
Leucine 0.128mg 0.267mg Alfalfa seeds
Lysine 0.104mg 0.214mg Alfalfa seeds
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg 0.145mg Alfalfa seeds
Histidine 0.049mg Garden asparagus
Saturated Fat 0.04g 0.069g Garden asparagus
Monounsaturated Fat 0g 0.056g Alfalfa seeds
Polyunsaturated fat 0.05g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus 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
29%
Garden asparagus
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
25%
Garden asparagus
21%
Alfalfa seeds

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.029g)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.68g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 32)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $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.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.