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  6. Grape leaves vs. Alfalfa seeds

Grape leaves vs. Alfalfa seeds — In-Depth Nutrition Comparison

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A recap on differences between Grape leaves and Alfalfa seeds

  • Alfalfa seeds have less Vitamin A RAE, Manganese, Vitamin K, Fiber, Calcium, Copper, Vitamin B6, Iron, Vitamin B2, and Magnesium.
  • Grape leaves covers your daily Vitamin A RAE needs 152% more than Alfalfa seeds.
  • Alfalfa seeds contain 15 times less Manganese than Grape leaves. Grape leaves contain 2.855mg of Manganese, while Alfalfa seeds contain 0.188mg.

Food varieties used in this article are Grape leaves, raw and Alfalfa seeds, sprouted, raw.

Infographic

Grape leaves 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.
Grape leaves
Grape leaves
8
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +1034.4%
Contains more Iron +174%
Contains more Magnesium +251.9%
Contains more Phosphorus +30%
Contains more Potassium +244.3%
Contains more Copper +164.3%
Contains more Manganese +1418.6%
Contains more Selenium +50%
Contains less Sodium -33.3%
Contains more Zinc +37.3%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 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 +1034.4%
Contains more Iron +174%
Contains more Magnesium +251.9%
Contains more Phosphorus +30%
Contains more Potassium +244.3%
Contains more Copper +164.3%
Contains more Manganese +1418.6%
Contains more Selenium +50%
Contains less Sodium -33.3%
Contains more Zinc +37.3%

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.
Grape leaves
Grape leaves
8
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +17655.5%
Contains more Vitamin E +9900%
Contains more Vitamin C +35.4%
Contains more Vitamin B2 +181%
Contains more Vitamin B3 +391.1%
Contains more Vitamin B6 +1076.5%
Contains more Folate +130.6%
Contains more Vitamin K +256.1%
Contains more Vitamin B1 +90%
Contains more Vitamin B5 +143.7%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
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 +17655.5%
Contains more Vitamin E +9900%
Contains more Vitamin C +35.4%
Contains more Vitamin B2 +181%
Contains more Vitamin B3 +391.1%
Contains more Vitamin B6 +1076.5%
Contains more Folate +130.6%
Contains more Vitamin K +256.1%
Contains more Vitamin B1 +90%
Contains more Vitamin B5 +143.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Alfalfa seeds
Alfalfa seeds
Contains more Protein +40.4%
Contains more Fats +207.2%
Contains more Carbs +724.3%
Contains more Other +312.5%
Contains more Water +26.6%
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 +40.4%
Contains more Fats +207.2%
Contains more Carbs +724.3%
Contains more Other +312.5%
Contains more Water +26.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Alfalfa seeds
Alfalfa seeds
Contains more Monounsaturated Fat +44.6%
Contains more Polyunsaturated fat +160.4%
Contains less Saturated Fat -79.5%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 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 +44.6%
Contains more Polyunsaturated fat +160.4%
Contains less Saturated Fat -79.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape leaves 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 price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Alfalfa seeds Opinion
Net carbs 6.31g 0.2g Grape leaves
Protein 5.6g 3.99g Grape leaves
Fats 2.12g 0.69g Grape leaves
Carbs 17.31g 2.1g Grape leaves
Calories 93kcal 23kcal Grape leaves
Fructose 0.12g Alfalfa seeds
Sugar 6.3g 0.2g Alfalfa seeds
Fiber 11g 1.9g Grape leaves
Calcium 363mg 32mg Grape leaves
Iron 2.63mg 0.96mg Grape leaves
Magnesium 95mg 27mg Grape leaves
Phosphorus 91mg 70mg Grape leaves
Potassium 272mg 79mg Grape leaves
Sodium 9mg 6mg Alfalfa seeds
Zinc 0.67mg 0.92mg Alfalfa seeds
Copper 0.415mg 0.157mg Grape leaves
Manganese 2.855mg 0.188mg Grape leaves
Selenium 0.9µg 0.6µg Grape leaves
Vitamin A 27521IU 155IU Grape leaves
Vitamin A RAE 1376µg 8µg Grape leaves
Vitamin E 2mg 0.02mg Grape leaves
Vitamin C 11.1mg 8.2mg Grape leaves
Vitamin B1 0.04mg 0.076mg Alfalfa seeds
Vitamin B2 0.354mg 0.126mg Grape leaves
Vitamin B3 2.362mg 0.481mg Grape leaves
Vitamin B5 0.231mg 0.563mg Alfalfa seeds
Vitamin B6 0.4mg 0.034mg Grape leaves
Folate 83µg 36µg Grape leaves
Vitamin K 108.6µg 30.5µg Grape leaves
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 0.336g 0.069g Alfalfa seeds
Monounsaturated Fat 0.081g 0.056g Grape leaves
Polyunsaturated fat 1.065g 0.409g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves 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
192%
Grape leaves
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
87%
Grape leaves
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 6.1g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.267g)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $2.8)
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 ()

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.