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  6. Onion vs. Alfalfa seeds

Onion vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Summary of differences between Onion and Alfalfa seeds

  • Onion has more Vitamin B6, while Alfalfa seeds has more Vitamin K, Copper, Iron, Vitamin B5, Vitamin B2, Zinc, and Phosphorus.
  • Alfalfa seeds covers your daily need of Vitamin K 25% more than Onion.
  • Onion contains 4 times more Vitamin B6 than Alfalfa seeds. While Onion contains 0.12mg of Vitamin B6, Alfalfa seeds contain only 0.034mg.

These are the specific foods used in this comparison Onions, raw and Alfalfa seeds, sprouted, raw.

Infographic

Onion 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.
Onion
Onion
2
:
8
Alfalfa seeds
Alfalfa seeds
Contains more Potassium +84.8%
Contains less Sodium -33.3%
Contains more Calcium +39.1%
Contains more Iron +357.1%
Contains more Magnesium +170%
Contains more Phosphorus +141.4%
Contains more Zinc +441.2%
Contains more Copper +302.6%
Contains more Manganese +45.7%
Contains more Selenium +20%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
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 +84.8%
Contains less Sodium -33.3%
Contains more Calcium +39.1%
Contains more Iron +357.1%
Contains more Magnesium +170%
Contains more Phosphorus +141.4%
Contains more Zinc +441.2%
Contains more Copper +302.6%
Contains more Manganese +45.7%
Contains more Selenium +20%

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.
Onion
Onion
1
:
8
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin B6 +252.9%
Contains more Vitamin A +7650%
Contains more Vitamin C +10.8%
Contains more Vitamin B1 +65.2%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B3 +314.7%
Contains more Vitamin B5 +357.7%
Contains more Folate +89.5%
Contains more Vitamin K +7525%
Equal in Vitamin E - 0.02
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
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 B6 +252.9%
Contains more Vitamin A +7650%
Contains more Vitamin C +10.8%
Contains more Vitamin B1 +65.2%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B3 +314.7%
Contains more Vitamin B5 +357.7%
Contains more Folate +89.5%
Contains more Vitamin K +7525%
Equal in Vitamin E - 0.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
:
4
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +344.8%
Contains more Protein +262.7%
Contains more Fats +590%
Contains more Other +14.3%
Equal in Water - 92.82
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +344.8%
Contains more Protein +262.7%
Contains more Fats +590%
Contains more Other +14.3%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +330.8%
Contains more Polyunsaturated fat +2305.9%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 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 -39.1%
Contains more Monounsaturated Fat +330.8%
Contains more Polyunsaturated fat +2305.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
:
0
Alfalfa seeds
Alfalfa seeds
Contains more Sucrose +∞%
Contains more Glucose +2362.5%
Contains more Fructose +975%
Onion
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 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 Sucrose +∞%
Contains more Glucose +2362.5%
Contains more Fructose +975%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Alfalfa seeds Opinion
Net carbs 7.64g 0.2g Onion
Protein 1.1g 3.99g Alfalfa seeds
Fats 0.1g 0.69g Alfalfa seeds
Carbs 9.34g 2.1g Onion
Calories 40kcal 23kcal Onion
Fructose 1.29g 0.12g Onion
Sugar 4.24g 0.2g Alfalfa seeds
Fiber 1.7g 1.9g Alfalfa seeds
Calcium 23mg 32mg Alfalfa seeds
Iron 0.21mg 0.96mg Alfalfa seeds
Magnesium 10mg 27mg Alfalfa seeds
Phosphorus 29mg 70mg Alfalfa seeds
Potassium 146mg 79mg Onion
Sodium 4mg 6mg Onion
Zinc 0.17mg 0.92mg Alfalfa seeds
Copper 0.039mg 0.157mg Alfalfa seeds
Manganese 0.129mg 0.188mg Alfalfa seeds
Selenium 0.5µg 0.6µg Alfalfa seeds
Vitamin A 2IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 0.02mg 0.02mg
Vitamin C 7.4mg 8.2mg Alfalfa seeds
Vitamin B1 0.046mg 0.076mg Alfalfa seeds
Vitamin B2 0.027mg 0.126mg Alfalfa seeds
Vitamin B3 0.116mg 0.481mg Alfalfa seeds
Vitamin B5 0.123mg 0.563mg Alfalfa seeds
Vitamin B6 0.12mg 0.034mg Onion
Folate 19µg 36µg Alfalfa seeds
Vitamin K 0.4µg 30.5µg Alfalfa seeds
Tryptophan 0.014mg Onion
Threonine 0.021mg 0.134mg Alfalfa seeds
Isoleucine 0.014mg 0.143mg Alfalfa seeds
Leucine 0.025mg 0.267mg Alfalfa seeds
Lysine 0.039mg 0.214mg Alfalfa seeds
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg 0.145mg Alfalfa seeds
Histidine 0.014mg Onion
Saturated Fat 0.042g 0.069g Onion
Monounsaturated Fat 0.013g 0.056g Alfalfa seeds
Polyunsaturated fat 0.017g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion 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
8%
Onion
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
8%
Onion
21%
Alfalfa seeds

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.027g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 4.04g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.2)
Which food is richer in minerals?
Alfalfa seeds
Alfalfa seeds is relatively richer in minerals
Which food is richer in vitamins?
Alfalfa seeds
Alfalfa seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.