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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 from 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% 3% 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% 9.3% 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 +210%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lotus seeds Alfalfa seeds Opinion
Calories 332kcal 23kcal Lotus seeds
Protein 15.41g 3.99g Lotus seeds
Fats 1.97g 0.69g Lotus seeds
Vitamin C 0mg 8.2mg Alfalfa seeds
Net carbs 64.47g 0.2g Lotus seeds
Carbs 64.47g 2.1g Lotus seeds
Magnesium 210mg 27mg Lotus seeds
Calcium 163mg 32mg Lotus seeds
Potassium 1368mg 79mg Lotus seeds
Iron 3.53mg 0.96mg Lotus seeds
Sugar 0.2g Lotus seeds
Fiber 1.9g Alfalfa seeds
Copper 0.35mg 0.157mg Lotus seeds
Zinc 1.05mg 0.92mg Lotus seeds
Phosphorus 626mg 70mg Lotus seeds
Sodium 5mg 6mg Lotus seeds
Vitamin A 50IU 155IU Alfalfa seeds
Vitamin A 3µg 8µg Alfalfa seeds
Vitamin E 0.02mg Alfalfa seeds
Manganese 2.318mg 0.188mg Lotus seeds
Selenium 0.6µg Alfalfa seeds
Vitamin B1 0.64mg 0.076mg Lotus seeds
Vitamin B2 0.15mg 0.126mg Lotus seeds
Vitamin B3 1.6mg 0.481mg Lotus seeds
Vitamin B5 0.851mg 0.563mg Lotus seeds
Vitamin B6 0.629mg 0.034mg Lotus seeds
Vitamin K 30.5µg Alfalfa seeds
Folate 104µg 36µg Lotus seeds
Choline 14.4mg Alfalfa seeds
Saturated Fat 0.33g 0.069g Alfalfa seeds
Monounsaturated Fat 0.388g 0.056g Lotus seeds
Polyunsaturated fat 1.166g 0.409g Lotus seeds
Tryptophan 0.221mg Lotus seeds
Threonine 0.747mg 0.134mg Lotus seeds
Isoleucine 0.765mg 0.143mg Lotus seeds
Leucine 1.215mg 0.267mg Lotus seeds
Lysine 0.985mg 0.214mg Lotus seeds
Methionine 0.267mg Lotus seeds
Phenylalanine 0.767mg Lotus seeds
Valine 0.991mg 0.145mg Lotus seeds
Histidine 0.43mg Lotus seeds
Fructose 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Alfalfa seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Lotus seeds
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
117%
Lotus seeds
21%
Alfalfa seeds

Comparison summary

Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Lotus seeds
Lotus seeds is relatively richer in minerals
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.261g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. 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.