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  6. Gratin vs. Alfalfa seeds

Gratin vs. Alfalfa seeds — In-Depth Nutrition Comparison

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The main differences between Gratin and Alfalfa seeds

  • Gratin has more Vitamin B6, Potassium, Calcium, Vitamin A RAE, and Phosphorus, however, Alfalfa seeds has more Folate.
  • Daily need coverage for Saturated Fat from Gratin is 23% higher.

Food types used in this article are Potatoes, au gratin, home-prepared from recipe using butter and Alfalfa seeds, sprouted, raw.

Infographic

Gratin 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.
Gratin
Gratin
5
:
5
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +271.9%
Contains more Phosphorus +61.4%
Contains more Potassium +401.3%
Contains more Selenium +350%
Contains more Iron +50%
Contains more Magnesium +35%
Contains less Sodium -98.6%
Contains more Zinc +33.3%
Contains more Manganese +16.8%
Equal in Copper - 0.157
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
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 +271.9%
Contains more Phosphorus +61.4%
Contains more Potassium +401.3%
Contains more Selenium +350%
Contains more Iron +50%
Contains more Magnesium +35%
Contains less Sodium -98.6%
Contains more Zinc +33.3%
Contains more Manganese +16.8%
Equal in Copper - 0.157

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.
Gratin
Gratin
4
:
6
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +70.3%
Contains more Vitamin C +20.7%
Contains more Vitamin B3 +106.4%
Contains more Vitamin B6 +411.8%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B5 +45.5%
Contains more Folate +227.3%
Equal in Vitamin B2 - 0.126
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 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 A +70.3%
Contains more Vitamin C +20.7%
Contains more Vitamin B3 +106.4%
Contains more Vitamin B6 +411.8%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B5 +45.5%
Contains more Folate +227.3%
Equal in Vitamin B2 - 0.126

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
4
:
1
Alfalfa seeds
Alfalfa seeds
Contains more Protein +26.8%
Contains more Fats +1000%
Contains more Carbs +436.7%
Contains more Other +420%
Contains more Water +25.4%
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 +26.8%
Contains more Fats +1000%
Contains more Carbs +436.7%
Contains more Other +420%
Contains more Water +25.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Monounsaturated Fat +3737.5%
Contains less Saturated Fat -98.5%
Contains more Polyunsaturated fat +48.2%
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 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 +3737.5%
Contains less Saturated Fat -98.5%
Contains more Polyunsaturated fat +48.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gratin Alfalfa seeds Opinion
Net carbs 9.47g 0.2g Gratin
Protein 5.06g 3.99g Gratin
Fats 7.59g 0.69g Gratin
Carbs 11.27g 2.1g Gratin
Calories 132kcal 23kcal Gratin
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Gratin
Fiber 1.8g 1.9g Alfalfa seeds
Calcium 119mg 32mg Gratin
Iron 0.64mg 0.96mg Alfalfa seeds
Magnesium 20mg 27mg Alfalfa seeds
Phosphorus 113mg 70mg Gratin
Potassium 396mg 79mg Gratin
Sodium 433mg 6mg Alfalfa seeds
Zinc 0.69mg 0.92mg Alfalfa seeds
Copper 0.16mg 0.157mg Gratin
Manganese 0.161mg 0.188mg Alfalfa seeds
Selenium 2.7µg 0.6µg Gratin
Vitamin A 264IU 155IU Gratin
Vitamin A RAE 64µg 8µg Gratin
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 9.9mg 8.2mg Gratin
Vitamin B1 0.064mg 0.076mg Alfalfa seeds
Vitamin B2 0.116mg 0.126mg Alfalfa seeds
Vitamin B3 0.993mg 0.481mg Gratin
Vitamin B5 0.387mg 0.563mg Alfalfa seeds
Vitamin B6 0.174mg 0.034mg Gratin
Folate 11µg 36µg Alfalfa seeds
Vitamin K 30.5µg Alfalfa seeds
Tryptophan 0.07mg Gratin
Threonine 0.192mg 0.134mg Gratin
Isoleucine 0.284mg 0.143mg Gratin
Leucine 0.443mg 0.267mg Gratin
Lysine 0.381mg 0.214mg Gratin
Methionine 0.117mg Gratin
Phenylalanine 0.254mg Gratin
Valine 0.325mg 0.145mg Gratin
Histidine 0.151mg Gratin
Cholesterol 23mg 0mg Alfalfa seeds
Saturated Fat 4.733g 0.069g Alfalfa seeds
Monounsaturated Fat 2.149g 0.056g Gratin
Polyunsaturated fat 0.276g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin 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
15%
Gratin
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
32%
Gratin
21%
Alfalfa seeds

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 427mg)
Which food is lower in Cholesterol?
Alfalfa seeds
Alfalfa seeds is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 4.664g)
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.