Oat vs. Alfalfa seeds — In-Depth Nutrition Comparison
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How are Oat and Alfalfa seeds different?
- Oat has more Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Fiber, Zinc, Vitamin B5, and Potassium than Alfalfa seeds.
- Daily need coverage for Manganese from Oat is 206% higher.
- Oat contains 10 times more Vitamin B1 than Alfalfa seeds. While Oat contains 0.763mg of Vitamin B1, Alfalfa seeds contain only 0.076mg.
Oats and Alfalfa seeds, sprouted, raw are the varieties used in this article.
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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 MagnesiumMagnesium | +555.6% |
| Contains more CalciumCalcium | +68.8% |
| Contains more PotassiumPotassium | +443% |
| Contains more IronIron | +391.7% |
| Contains more CopperCopper | +298.7% |
| Contains more ZincZinc | +331.5% |
| Contains more PhosphorusPhosphorus | +647.1% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +2514.9% |
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 B1Vitamin B1 | +903.9% |
| Contains more Vitamin B3Vitamin B3 | +99.8% |
| Contains more Vitamin B5Vitamin B5 | +139.6% |
| Contains more Vitamin B6Vitamin B6 | +250% |
| Contains more FolateFolate | +55.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
3.99 g
Fats:
0.69 g
Carbs:
2.1 g
Water:
92.82 g
Other:
0.4 g
| Contains more ProteinProtein | +323.3% |
| Contains more FatsFats | +900% |
| Contains more CarbsCarbs | +3055.7% |
| Contains more OtherOther | +330% |
| Contains more WaterWater | +1029.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.217 g
Monounsaturated Fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
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 | +3789.3% |
| Contains more Poly. FatPolyunsaturated fat | +519.8% |
| Contains less Sat. FatSaturated Fat | -94.3% |
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 Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated Fat |
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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 vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 389kcal | 23kcal |
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| Protein | 16.89g | 3.99g |
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| Fats | 6.9g | 0.69g |
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| Vitamin C | 0mg | 8.2mg |
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| Net carbs | 55.67g | 0.2g |
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| Carbs | 66.27g | 2.1g |
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| Magnesium | 177mg | 27mg |
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| Calcium | 54mg | 32mg |
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| Potassium | 429mg | 79mg |
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| Iron | 4.72mg | 0.96mg |
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| Sugar | 0.2g |
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| Fiber | 10.6g | 1.9g |
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| Copper | 0.626mg | 0.157mg |
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| Zinc | 3.97mg | 0.92mg |
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| Phosphorus | 523mg | 70mg |
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| Sodium | 2mg | 6mg |
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| Vitamin A | 0IU | 155IU |
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| Vitamin A RAE | 0µg | 8µg |
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| Vitamin E | 0.02mg |
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| Manganese | 4.916mg | 0.188mg |
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| Selenium | 0.6µg |
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| Vitamin B1 | 0.763mg | 0.076mg |
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| Vitamin B2 | 0.139mg | 0.126mg |
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| Vitamin B3 | 0.961mg | 0.481mg |
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| Vitamin B5 | 1.349mg | 0.563mg |
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| Vitamin B6 | 0.119mg | 0.034mg |
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| Vitamin K | 30.5µg |
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| Folate | 56µg | 36µg |
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| Choline | 14.4mg |
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| Saturated Fat | 1.217g | 0.069g |
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| Monounsaturated Fat | 2.178g | 0.056g |
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| Polyunsaturated fat | 2.535g | 0.409g |
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| Tryptophan | 0.234mg |
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| Threonine | 0.575mg | 0.134mg |
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| Isoleucine | 0.694mg | 0.143mg |
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| Leucine | 1.284mg | 0.267mg |
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| Lysine | 0.701mg | 0.214mg |
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| Methionine | 0.312mg |
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| Phenylalanine | 0.895mg |
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| Valine | 0.937mg | 0.145mg |
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| Histidine | 0.405mg |
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| Fructose | 0.12g |
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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
30%
19%
Minerals Daily Need Coverage Score
154%
21%
Comparison summary
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Alfalfa seeds is lower in Saturated Fat (difference - 1.148g)
Which food is lower in glycemic index?
Alfalfa seeds is lower in glycemic index (difference - 59)
Which food is cheaper?
Alfalfa seeds is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.