Lettuce vs. Alfalfa seeds — In-Depth Nutrition Comparison
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The main differences between lettuce and alfalfa seeds
- Lettuce has more vitamin A and vitamin K; however, alfalfa seeds have more copper, vitamin B5, zinc, and phosphorus.
- Daily need coverage for vitamin A for lettuce is 145% higher.
- Alfalfa seeds have 4 times less vitamin K than lettuce. Lettuce has 126.3µg of vitamin K, while alfalfa seeds have 30.5µg.
Food types used in this article are Lettuce, green leaf, raw and Alfalfa seeds, sprouted, raw.
Infographic
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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.
| Contains more CalciumCalcium | +12.5% |
| Contains more PotassiumPotassium | +145.6% |
| Contains more ManganeseManganese | +33% |
| Contains more MagnesiumMagnesium | +107.7% |
| Contains more IronIron | +11.6% |
| Contains more CopperCopper | +441.4% |
| Contains more ZincZinc | +411.1% |
| Contains more PhosphorusPhosphorus | +141.4% |
| Contains less SodiumSodium | -78.6% |
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.
| Contains more Vitamin CVitamin C | +12.2% |
| Contains more Vitamin AVitamin A | +4525% |
| Contains more Vitamin EVitamin E | +1000% |
| Contains more Vitamin B6Vitamin B6 | +164.7% |
| Contains more Vitamin KVitamin K | +314.1% |
| Contains more Vitamin B2Vitamin B2 | +57.5% |
| Contains more Vitamin B3Vitamin B3 | +28.3% |
| Contains more Vitamin B5Vitamin B5 | +320.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.36 g
Fats:
0.15 g
Carbs:
2.87 g
Water:
94.98 g
Other:
0.64 g
Protein:
3.99 g
Fats:
0.69 g
Carbs:
2.1 g
Water:
92.82 g
Other:
0.4 g
| Contains more CarbsCarbs | +36.7% |
| Contains more OtherOther | +60% |
| Contains more ProteinProtein | +193.4% |
| Contains more FatsFats | +360% |
~equal in
Water
~92.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.02 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.082 g
Saturated fat:
Sat. Fat
0.069 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.409 g
| Contains less Sat. FatSaturated fat | -71% |
| Contains more Mono. FatMonounsaturated fat | +833.3% |
| Contains more Poly. FatPolyunsaturated fat | +398.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.36 g
Fructose:
0.43 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 GlucoseGlucose | +350% |
| Contains more FructoseFructose | +258.3% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 126.3µg | 30.5µg | 80% |
| Vitamin A | 370µg | 8µg | 40% |
| Copper | 0.029mg | 0.157mg | 14% |
| Vitamin B5 | 0.134mg | 0.563mg | 9% |
| Zinc | 0.18mg | 0.92mg | 7% |
| Phosphorus | 29mg | 70mg | 6% |
| Protein | 1.36g | 3.99g | 5% |
| Vitamin B6 | 0.09mg | 0.034mg | 4% |
| Vitamin B2 | 0.08mg | 0.126mg | 4% |
| Magnesium | 13mg | 27mg | 3% |
| Potassium | 194mg | 79mg | 3% |
| Manganese | 0.25mg | 0.188mg | 3% |
| Fiber | 1.3g | 1.9g | 2% |
| Polyunsaturated fat | 0.082g | 0.409g | 2% |
| Vitamin B3 | 0.375mg | 0.481mg | 1% |
| Vitamin E | 0.22mg | 0.02mg | 1% |
| Folate | 38µg | 36µg | 1% |
| Sodium | 28mg | 6mg | 1% |
| Iron | 0.86mg | 0.96mg | 1% |
| Vitamin C | 9.2mg | 8.2mg | 1% |
| Fats | 0.15g | 0.69g | 1% |
| Calories | 15kcal | 23kcal | 0% |
| Carbs | 2.87g | 2.1g | 0% |
| Net carbs | 1.57g | 0.2g | N/A |
| Calcium | 36mg | 32mg | 0% |
| Sugar | 0.78g | 0.2g | N/A |
| Selenium | 0.6µg | 0.6µg | 0% |
| Vitamin B1 | 0.07mg | 0.076mg | 0% |
| Saturated fat | 0.02g | 0.069g | 0% |
| Choline | 13.6mg | 14.4mg | 0% |
| Monounsaturated fat | 0.006g | 0.056g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.059mg | 0.134mg | 0% |
| Isoleucine | 0.084mg | 0.143mg | 0% |
| Leucine | 0.079mg | 0.267mg | 0% |
| Lysine | 0.084mg | 0.214mg | 0% |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.07mg | 0.145mg | 0% |
| Histidine | 0.022mg | 0% | |
| Fructose | 0.43g | 0.12g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
45%
18%
Minerals Daily Need Coverage Score
14%
21%
Comparison summary
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 0.049g)
Which food is lower in Sugar?
Alfalfa seeds is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Alfalfa seeds contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Alfalfa seeds is lower in glycemic index (difference - 32)
Which food is cheaper?
Alfalfa seeds is cheaper (difference - $0.5)
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.