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  6. Lotus seeds vs. Alfalfa seeds

Lotus seeds vs. Alfalfa seeds — In-Depth Nutrition Comparison

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The main differences between lotus seeds and alfalfa seeds

  • Alfalfa seeds contain less manganese, phosphorus, vitamin B1, vitamin B6, magnesium, potassium, iron, copper, folate, and calcium than lotus seeds.
  • Daily need coverage for manganese for lotus seeds is 93% higher.
  • Alfalfa seeds have 19 times less vitamin B6 than lotus seeds. Lotus seeds have 0.629mg of vitamin B6, while alfalfa seeds have 0.034mg.

Food types used in this article are Seeds, lotus seeds, dried and Alfalfa seeds, sprouted, raw.

Infographic

Lotus seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 150% 49% 121% 132% 117% 29% 268% 0.65% 302% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 9.6% 7% 36% 52% 25% 30% 0.78% 25% 3.3%
Contains more MagnesiumMagnesium +677.8%
Contains more CalciumCalcium +409.4%
Contains more PotassiumPotassium +1631.6%
Contains more IronIron +267.7%
Contains more CopperCopper +122.9%
Contains more ZincZinc +14.1%
Contains more PhosphorusPhosphorus +794.3%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +1133%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 2.7% 0.4% 0% 19% 29% 9% 34% 7.8% 0% 76% 27% 7.9%
Contains more Vitamin B1Vitamin B1 +742.1%
Contains more Vitamin B2Vitamin B2 +19%
Contains more Vitamin B3Vitamin B3 +232.6%
Contains more Vitamin B5Vitamin B5 +51.2%
Contains more Vitamin B6Vitamin B6 +1750%
Contains more FolateFolate +188.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lotus seeds Alfalfa seeds DV% diff.
Manganese 2.318mg 0.188mg 93%
Phosphorus 626mg 70mg 79%
Vitamin B1 0.64mg 0.076mg 47%
Vitamin B6 0.629mg 0.034mg 46%
Magnesium 210mg 27mg 44%
Potassium 1368mg 79mg 38%
Iron 3.53mg 0.96mg 32%
Vitamin K 30.5µg 25%
Protein 15.41g 3.99g 23%
Copper 0.35mg 0.157mg 21%
Carbs 64.47g 2.1g 21%
Folate 104µg 36µg 17%
Calories 332kcal 23kcal 15%
Calcium 163mg 32mg 13%
Vitamin C 0mg 8.2mg 9%
Fiber 1.9g 8%
Vitamin B3 1.6mg 0.481mg 7%
Vitamin B5 0.851mg 0.563mg 6%
Polyunsaturated fat 1.166g 0.409g 5%
Choline 14.4mg 3%
Fats 1.97g 0.69g 2%
Vitamin B2 0.15mg 0.126mg 2%
Monounsaturated fat 0.388g 0.056g 1%
Saturated fat 0.33g 0.069g 1%
Zinc 1.05mg 0.92mg 1%
Selenium 0.6µg 1%
Vitamin A 3µg 8µg 1%
Net carbs 64.47g 0.2g N/A
Sugar 0.2g N/A
Sodium 5mg 6mg 0%
Vitamin E 0.02mg 0%
Tryptophan 0.221mg 0%
Threonine 0.747mg 0.134mg 0%
Isoleucine 0.765mg 0.143mg 0%
Leucine 1.215mg 0.267mg 0%
Lysine 0.985mg 0.214mg 0%
Methionine 0.267mg 0%
Phenylalanine 0.767mg 0%
Valine 0.991mg 0.145mg 0%
Histidine 0.43mg 0%
Fructose 0.12g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 64% 14% 4%
Protein: 15.41 g
Fats: 1.97 g
Carbs: 64.47 g
Water: 14.16 g
Other: 3.99 g
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 ProteinProtein +286.2%
Contains more FatsFats +185.5%
Contains more CarbsCarbs +2970%
Contains more OtherOther +897.5%
Contains more WaterWater +555.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 62%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.388 g
Polyunsaturated fat: Poly. Fat 1.166 g
13% 10% 77%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.409 g
Contains more Mono. FatMonounsaturated fat +592.9%
Contains more Poly. FatPolyunsaturated fat +185.1%
Contains less Sat. FatSaturated fat -79.1%

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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. Lotus seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/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.