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  6. Mustard Greens vs. Alfalfa seeds

Mustard Greens vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Important differences between Mustard Greens and Alfalfa seeds

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , and Calcium, however, Alfalfa seeds are richer in Vitamin B5, Folate, and Zinc.
  • Mustard Greens's daily need coverage for Vitamin K is 469% more.
  • Mustard Greens contains 89 times more Vitamin E than Alfalfa seeds. Mustard Greens contains 1.78mg of Vitamin E , while Alfalfa seeds contain 0.02mg.

The food varieties used in the comparison are Mustard greens, cooked, boiled, drained, without salt and Alfalfa seeds, sprouted, raw.

Infographic

Mustard Greens 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.
Mustard Greens
Mustard Greens
2
:
7
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +268.8%
Contains more Potassium +105.1%
Contains more Iron +10.3%
Contains more Magnesium +107.7%
Contains more Phosphorus +66.7%
Contains less Sodium -33.3%
Contains more Zinc +318.2%
Equal in Copper - 0.157
Equal in Selenium - 0.6
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 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 Calcium +268.8%
Contains more Potassium +105.1%
Contains more Iron +10.3%
Contains more Magnesium +107.7%
Contains more Phosphorus +66.7%
Contains less Sodium -33.3%
Contains more Zinc +318.2%
Equal in Copper - 0.157
Equal in Selenium - 0.6

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.
Mustard Greens
Mustard Greens
5
:
5
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +7880.6%
Contains more Vitamin E +8800%
Contains more Vitamin C +208.5%
Contains more Vitamin B6 +188.2%
Contains more Vitamin K +1843.3%
Contains more Vitamin B1 +85.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +369.2%
Contains more Folate +300%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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 A +7880.6%
Contains more Vitamin E +8800%
Contains more Vitamin C +208.5%
Contains more Vitamin B6 +188.2%
Contains more Vitamin K +1843.3%
Contains more Vitamin B1 +85.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +369.2%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +114.8%
Contains more Other +70%
Contains more Protein +55.9%
Contains more Fats +46.8%
Equal in Water - 92.82
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 +114.8%
Contains more Other +70%
Contains more Protein +55.9%
Contains more Fats +46.8%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +96.4%
Contains more Polyunsaturated fat +789.1%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 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 -82.6%
Contains more Monounsaturated Fat +96.4%
Contains more Polyunsaturated fat +789.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Alfalfa seeds Opinion
Net carbs 2.51g 0.2g Mustard Greens
Protein 2.56g 3.99g Alfalfa seeds
Fats 0.47g 0.69g Alfalfa seeds
Carbs 4.51g 2.1g Mustard Greens
Calories 26kcal 23kcal Mustard Greens
Fructose 0.12g Alfalfa seeds
Sugar 1.41g 0.2g Alfalfa seeds
Fiber 2g 1.9g Mustard Greens
Calcium 118mg 32mg Mustard Greens
Iron 0.87mg 0.96mg Alfalfa seeds
Magnesium 13mg 27mg Alfalfa seeds
Phosphorus 42mg 70mg Alfalfa seeds
Potassium 162mg 79mg Mustard Greens
Sodium 9mg 6mg Alfalfa seeds
Zinc 0.22mg 0.92mg Alfalfa seeds
Copper 0.146mg 0.157mg Alfalfa seeds
Manganese 0.188mg Alfalfa seeds
Selenium 0.6µg 0.6µg
Vitamin A 12370IU 155IU Mustard Greens
Vitamin A RAE 618µg 8µg Mustard Greens
Vitamin E 1.78mg 0.02mg Mustard Greens
Vitamin C 25.3mg 8.2mg Mustard Greens
Vitamin B1 0.041mg 0.076mg Alfalfa seeds
Vitamin B2 0.063mg 0.126mg Alfalfa seeds
Vitamin B3 0.433mg 0.481mg Alfalfa seeds
Vitamin B5 0.12mg 0.563mg Alfalfa seeds
Vitamin B6 0.098mg 0.034mg Mustard Greens
Folate 9µg 36µg Alfalfa seeds
Vitamin K 592.7µg 30.5µg Mustard Greens
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 0.012g 0.069g Mustard Greens
Monounsaturated Fat 0.11g 0.056g Mustard Greens
Polyunsaturated fat 0.046g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens 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
201%
Mustard Greens
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
17%
Mustard Greens
21%
Alfalfa seeds

Comparison summary

Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.057g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 3mg)
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 - $1.4)
Which food is richer in minerals?
Alfalfa seeds
Alfalfa seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.