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  6. Jerusalem artichoke vs. Alfalfa seeds

Jerusalem artichoke vs. Alfalfa seeds — In-Depth Nutrition Comparison

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What are the differences between Jerusalem artichoke and Alfalfa seeds?

  • Jerusalem artichoke is higher in Iron, Vitamin B1, Potassium, and Vitamin B3, yet Alfalfa seeds are higher in Vitamin K, Zinc, Folate, Manganese, and Vitamin B2.
  • Jerusalem artichoke's daily need coverage for Iron is 31% more.
  • Jerusalem artichoke has 5 times more Potassium than Alfalfa seeds. While Jerusalem artichoke has 429mg of Potassium, Alfalfa seeds have only 79mg.

We used Jerusalem-artichokes, raw and Alfalfa seeds, sprouted, raw types in this article.

Infographic

Jerusalem artichoke 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.
Jerusalem artichoke
Jerusalem artichoke
5
:
5
Alfalfa seeds
Alfalfa seeds
Contains more Iron +254.2%
Contains more Phosphorus +11.4%
Contains more Potassium +443%
Contains less Sodium -33.3%
Contains more Selenium +16.7%
Contains more Calcium +128.6%
Contains more Magnesium +58.8%
Contains more Zinc +666.7%
Contains more Copper +12.1%
Contains more Manganese +213.3%
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
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 +254.2%
Contains more Phosphorus +11.4%
Contains more Potassium +443%
Contains less Sodium -33.3%
Contains more Selenium +16.7%
Contains more Calcium +128.6%
Contains more Magnesium +58.8%
Contains more Zinc +666.7%
Contains more Copper +12.1%
Contains more Manganese +213.3%

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.
Jerusalem artichoke
Jerusalem artichoke
4
:
6
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin E +850%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B3 +170.3%
Contains more Vitamin B6 +126.5%
Contains more Vitamin A +675%
Contains more Vitamin C +105%
Contains more Vitamin B2 +110%
Contains more Vitamin B5 +41.8%
Contains more Folate +176.9%
Contains more Vitamin K +30400%
Jerusalem artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
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 E +850%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B3 +170.3%
Contains more Vitamin B6 +126.5%
Contains more Vitamin A +675%
Contains more Vitamin C +105%
Contains more Vitamin B2 +110%
Contains more Vitamin B5 +41.8%
Contains more Folate +176.9%
Contains more Vitamin K +30400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +730.5%
Contains more Other +535%
Contains more Protein +99.5%
Contains more Fats +6800%
Contains more Water +19%
Jerusalem artichoke
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 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 +730.5%
Contains more Other +535%
Contains more Protein +99.5%
Contains more Fats +6800%
Contains more Water +19%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +40800%
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 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 -100%
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +40800%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jerusalem artichoke Alfalfa seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Jerusalem artichoke Alfalfa seeds Opinion
Net carbs 15.84g 0.2g Jerusalem artichoke
Protein 2g 3.99g Alfalfa seeds
Fats 0.01g 0.69g Alfalfa seeds
Carbs 17.44g 2.1g Jerusalem artichoke
Calories 73kcal 23kcal Jerusalem artichoke
Fructose 0.12g Alfalfa seeds
Sugar 9.6g 0.2g Alfalfa seeds
Fiber 1.6g 1.9g Alfalfa seeds
Calcium 14mg 32mg Alfalfa seeds
Iron 3.4mg 0.96mg Jerusalem artichoke
Magnesium 17mg 27mg Alfalfa seeds
Phosphorus 78mg 70mg Jerusalem artichoke
Potassium 429mg 79mg Jerusalem artichoke
Sodium 4mg 6mg Jerusalem artichoke
Zinc 0.12mg 0.92mg Alfalfa seeds
Copper 0.14mg 0.157mg Alfalfa seeds
Manganese 0.06mg 0.188mg Alfalfa seeds
Selenium 0.7µg 0.6µg Jerusalem artichoke
Vitamin A 20IU 155IU Alfalfa seeds
Vitamin A RAE 1µg 8µg Alfalfa seeds
Vitamin E 0.19mg 0.02mg Jerusalem artichoke
Vitamin C 4mg 8.2mg Alfalfa seeds
Vitamin B1 0.2mg 0.076mg Jerusalem artichoke
Vitamin B2 0.06mg 0.126mg Alfalfa seeds
Vitamin B3 1.3mg 0.481mg Jerusalem artichoke
Vitamin B5 0.397mg 0.563mg Alfalfa seeds
Vitamin B6 0.077mg 0.034mg Jerusalem artichoke
Folate 13µg 36µg Alfalfa seeds
Vitamin K 0.1µg 30.5µg Alfalfa seeds
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 0g 0.069g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.056g Alfalfa seeds
Polyunsaturated fat 0.001g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke 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
13%
Jerusalem artichoke
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
21%
Alfalfa seeds

Comparison summary

Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.069g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 9.4g)
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 - $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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.