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  6. Potato flour vs. Alfalfa seeds

Potato flour vs. Alfalfa seeds — In-Depth Nutrition Comparison

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The main differences between Potato flour and Alfalfa seeds

  • Potato flour has more Vitamin B6, Potassium, Vitamin B3, Fiber, Phosphorus, Vitamin B1, Magnesium, and Manganese, however, Alfalfa seeds has more Vitamin K, and Vitamin B2.
  • Daily need coverage for Vitamin B6 from Potato flour is 57% higher.
  • Alfalfa seeds have 13 times less Potassium than Potato flour. Potato flour has 1001mg of Potassium, while Alfalfa seeds have 79mg.

Food types used in this article are Potato flour and Alfalfa seeds, sprouted, raw.

Infographic

Potato flour 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.
Potato flour
Potato flour
8
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +103.1%
Contains more Iron +43.8%
Contains more Magnesium +140.7%
Contains more Phosphorus +140%
Contains more Potassium +1167.1%
Contains more Copper +25.5%
Contains more Manganese +66.5%
Contains more Selenium +83.3%
Contains less Sodium -89.1%
Contains more Zinc +70.4%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
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 +103.1%
Contains more Iron +43.8%
Contains more Magnesium +140.7%
Contains more Phosphorus +140%
Contains more Potassium +1167.1%
Contains more Copper +25.5%
Contains more Manganese +66.5%
Contains more Selenium +83.3%
Contains less Sodium -89.1%
Contains more Zinc +70.4%

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.
Potato flour
Potato flour
4
:
6
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin E +1150%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +629.1%
Contains more Vitamin B6 +2161.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +115.8%
Contains more Vitamin B2 +147.1%
Contains more Vitamin B5 +18.8%
Contains more Folate +44%
Contains more Vitamin K +∞%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 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 E +1150%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +629.1%
Contains more Vitamin B6 +2161.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +115.8%
Contains more Vitamin B2 +147.1%
Contains more Vitamin B5 +18.8%
Contains more Folate +44%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
3
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Protein +72.9%
Contains more Carbs +3857.1%
Contains more Other +685%
Contains more Fats +102.9%
Contains more Water +1323.6%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 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 Protein +72.9%
Contains more Carbs +3857.1%
Contains more Other +685%
Contains more Fats +102.9%
Contains more Water +1323.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
0
:
3
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -23.3%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +172.7%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 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 -23.3%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +172.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Alfalfa seeds Opinion
Net carbs 77.2g 0.2g Potato flour
Protein 6.9g 3.99g Potato flour
Fats 0.34g 0.69g Alfalfa seeds
Carbs 83.1g 2.1g Potato flour
Calories 357kcal 23kcal Potato flour
Fructose 0.12g Alfalfa seeds
Sugar 3.52g 0.2g Alfalfa seeds
Fiber 5.9g 1.9g Potato flour
Calcium 65mg 32mg Potato flour
Iron 1.38mg 0.96mg Potato flour
Magnesium 65mg 27mg Potato flour
Phosphorus 168mg 70mg Potato flour
Potassium 1001mg 79mg Potato flour
Sodium 55mg 6mg Alfalfa seeds
Zinc 0.54mg 0.92mg Alfalfa seeds
Copper 0.197mg 0.157mg Potato flour
Manganese 0.313mg 0.188mg Potato flour
Selenium 1.1µg 0.6µg Potato flour
Vitamin A 0IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 0.25mg 0.02mg Potato flour
Vitamin C 3.8mg 8.2mg Alfalfa seeds
Vitamin B1 0.228mg 0.076mg Potato flour
Vitamin B2 0.051mg 0.126mg Alfalfa seeds
Vitamin B3 3.507mg 0.481mg Potato flour
Vitamin B5 0.474mg 0.563mg Alfalfa seeds
Vitamin B6 0.769mg 0.034mg Potato flour
Folate 25µg 36µg Alfalfa seeds
Vitamin K 0µg 30.5µg Alfalfa seeds
Tryptophan 0.115mg Potato flour
Threonine 0.28mg 0.134mg Potato flour
Isoleucine 0.299mg 0.143mg Potato flour
Leucine 0.425mg 0.267mg Potato flour
Lysine 0.413mg 0.214mg Potato flour
Methionine 0.107mg Potato flour
Phenylalanine 0.316mg Potato flour
Valine 0.356mg 0.145mg Potato flour
Histidine 0.166mg Potato flour
Saturated Fat 0.09g 0.069g Alfalfa seeds
Monounsaturated Fat 0.008g 0.056g Alfalfa seeds
Polyunsaturated fat 0.15g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour 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
31%
Potato flour
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
41%
Potato flour
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 3.32g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.021g)
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 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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.