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  6. Maitake mushrooms vs. Alfalfa seeds

Maitake mushrooms vs. Alfalfa seeds — In-Depth Nutrition Comparison

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The main differences between Maitake mushrooms and Alfalfa seeds

  • Maitake mushrooms have more Vitamin D, Vitamin B3, Copper, Vitamin B2, Choline, and Vitamin B1, however, Alfalfa seeds have more Vitamin K, Vitamin C, Iron, and Vitamin B5.
  • Daily need coverage for Vitamin D from Maitake mushrooms is 187% higher.
  • Alfalfa seeds have 14 times less Vitamin B3 than Maitake mushrooms. Maitake mushrooms have 6.585mg of Vitamin B3, while Alfalfa seeds have 0.481mg.

Food types used in this article are Mushrooms, maitake, raw and Alfalfa seeds, sprouted, raw.

Infographic

Maitake mushrooms 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.
Maitake mushrooms
Maitake mushrooms
5
:
5
Alfalfa seeds
Alfalfa seeds
Contains more Potassium +158.2%
Contains less Sodium -83.3%
Contains more Copper +60.5%
Contains more Selenium +266.7%
Contains more Calcium +3100%
Contains more Iron +220%
Contains more Magnesium +170%
Contains more Zinc +22.7%
Contains more Manganese +218.6%
Equal in Phosphorus - 70
Maitake mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 12% 8% 32% 18% 1% 21% 84% 8% 12%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Contains more Potassium +158.2%
Contains less Sodium -83.3%
Contains more Copper +60.5%
Contains more Selenium +266.7%
Contains more Calcium +3100%
Contains more Iron +220%
Contains more Magnesium +170%
Contains more Zinc +22.7%
Contains more Manganese +218.6%
Equal in Phosphorus - 70

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.
Maitake mushrooms
Maitake mushrooms
5
:
6
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin D +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B3 +1269%
Contains more Vitamin B6 +64.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +108.5%
Contains more Folate +71.4%
Contains more Vitamin K +∞%
Maitake mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 843% 0% 37% 56% 124% 17% 13% 16% 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 D +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B3 +1269%
Contains more Vitamin B6 +64.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +108.5%
Contains more Folate +71.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maitake mushrooms
Maitake mushrooms
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +231.9%
Contains more Other +32.5%
Contains more Protein +105.7%
Contains more Fats +263.2%
Equal in Water - 92.82
Maitake mushrooms
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 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 +231.9%
Contains more Other +32.5%
Contains more Protein +105.7%
Contains more Fats +263.2%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maitake mushrooms
Maitake mushrooms
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -56.5%
Contains more Monounsaturated Fat +86.7%
Contains more Polyunsaturated fat +354.4%
Maitake mushrooms
20% 20% 60%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.09 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 -56.5%
Contains more Monounsaturated Fat +86.7%
Contains more Polyunsaturated fat +354.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Maitake mushrooms
Maitake mushrooms
2
:
1
Alfalfa seeds
Alfalfa seeds
Contains more Glucose +2075%
Contains more Lactose +∞%
Contains more Fructose +∞%
Maitake mushrooms
84% 16%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.74 g
Fructose: 0 g
Lactose: 0.33 g
Maltose: 0 g
Galactose: 0 g
Alfalfa seeds
40% 60%
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 Glucose +2075%
Contains more Lactose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Maitake mushrooms Alfalfa seeds Opinion
Net carbs 4.27g 0.2g Maitake mushrooms
Protein 1.94g 3.99g Alfalfa seeds
Fats 0.19g 0.69g Alfalfa seeds
Carbs 6.97g 2.1g Maitake mushrooms
Calories 31kcal 23kcal Maitake mushrooms
Fructose 0g 0.12g Alfalfa seeds
Sugar 2.07g 0.2g Alfalfa seeds
Fiber 2.7g 1.9g Maitake mushrooms
Calcium 1mg 32mg Alfalfa seeds
Iron 0.3mg 0.96mg Alfalfa seeds
Magnesium 10mg 27mg Alfalfa seeds
Phosphorus 74mg 70mg Maitake mushrooms
Potassium 204mg 79mg Maitake mushrooms
Sodium 1mg 6mg Maitake mushrooms
Zinc 0.75mg 0.92mg Alfalfa seeds
Copper 0.252mg 0.157mg Maitake mushrooms
Manganese 0.059mg 0.188mg Alfalfa seeds
Selenium 2.2µg 0.6µg Maitake mushrooms
Vitamin A 0IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 0.01mg 0.02mg Alfalfa seeds
Vitamin D 1123IU 0IU Maitake mushrooms
Vitamin D 28.1µg 0µg Maitake mushrooms
Vitamin C 0mg 8.2mg Alfalfa seeds
Vitamin B1 0.146mg 0.076mg Maitake mushrooms
Vitamin B2 0.242mg 0.126mg Maitake mushrooms
Vitamin B3 6.585mg 0.481mg Maitake mushrooms
Vitamin B5 0.27mg 0.563mg Alfalfa seeds
Vitamin B6 0.056mg 0.034mg Maitake mushrooms
Folate 21µg 36µg Alfalfa seeds
Vitamin K 0µg 30.5µg Alfalfa seeds
Tryptophan 0.035mg Maitake mushrooms
Threonine 0.095mg 0.134mg Alfalfa seeds
Isoleucine 0.055mg 0.143mg Alfalfa seeds
Leucine 0.08mg 0.267mg Alfalfa seeds
Lysine 0.09mg 0.214mg Alfalfa seeds
Methionine 0.015mg Maitake mushrooms
Phenylalanine 0.06mg Maitake mushrooms
Valine 0.1mg 0.145mg Alfalfa seeds
Histidine 0.045mg Maitake mushrooms
Saturated Fat 0.03g 0.069g Maitake mushrooms
Monounsaturated Fat 0.03g 0.056g Alfalfa seeds
Polyunsaturated fat 0.09g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maitake mushrooms 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
92%
Maitake mushrooms
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
19%
Maitake mushrooms
21%
Alfalfa seeds

Comparison summary

Which food contains less Sodium?
Maitake mushrooms
Maitake mushrooms contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Maitake mushrooms
Maitake mushrooms is lower in Saturated Fat (difference - 0.039g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.87g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/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.