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  6. Red leaf lettuce vs. Alfalfa seeds

Red leaf lettuce vs. Alfalfa seeds — In-Depth Nutrition Comparison

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How are Red leaf lettuce and Alfalfa seeds different?

  • Red leaf lettuce is richer in Vitamin K, Vitamin A RAE, and Vitamin B6, while Alfalfa seeds are higher in Copper, Vitamin B5, Zinc, and Phosphorus.
  • Red leaf lettuce covers your daily need of Vitamin K 92% more than Alfalfa seeds.
  • Red leaf lettuce contains 47 times more Vitamin A RAE than Alfalfa seeds. Red leaf lettuce contains 375µg of Vitamin A RAE, while Alfalfa seeds contain 8µg.

Lettuce, red leaf, raw and Alfalfa seeds, sprouted, raw types were used in this article.

Infographic

Red leaf lettuce 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.
Red leaf lettuce
Red leaf lettuce
5
:
5
Alfalfa seeds
Alfalfa seeds
Contains more Iron +25%
Contains more Potassium +136.7%
Contains more Selenium +150%
Contains more Magnesium +125%
Contains more Phosphorus +150%
Contains less Sodium -76%
Contains more Zinc +360%
Contains more Copper +460.7%
Equal in Calcium - 32
Equal in Manganese - 0.188
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Contains more Iron +25%
Contains more Potassium +136.7%
Contains more Selenium +150%
Contains more Magnesium +125%
Contains more Phosphorus +150%
Contains less Sodium -76%
Contains more Zinc +360%
Contains more Copper +460.7%
Equal in Calcium - 32
Equal in Manganese - 0.188

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.
Red leaf lettuce
Red leaf lettuce
4
:
5
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +4733.5%
Contains more Vitamin E +650%
Contains more Vitamin B6 +194.1%
Contains more Vitamin K +360%
Contains more Vitamin C +121.6%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +49.8%
Contains more Vitamin B5 +291%
Equal in Folate - 36
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 +4733.5%
Contains more Vitamin E +650%
Contains more Vitamin B6 +194.1%
Contains more Vitamin K +360%
Contains more Vitamin C +121.6%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +49.8%
Contains more Vitamin B5 +291%
Equal in Folate - 36

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
3
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Other +37.5%
Contains more Protein +200%
Contains more Fats +213.6%
Equal in Carbs - 2.1
Equal in Water - 92.82
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 Other +37.5%
Contains more Protein +200%
Contains more Fats +213.6%
Equal in Carbs - 2.1
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +1020%
Contains more Polyunsaturated fat +468.1%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 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 -75.4%
Contains more Monounsaturated Fat +1020%
Contains more Polyunsaturated fat +468.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
0
Alfalfa seeds
Alfalfa seeds
Contains more Glucose +150%
Contains more Fructose +133.3%
Red leaf lettuce
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 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 Glucose +150%
Contains more Fructose +133.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red leaf lettuce Alfalfa seeds
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Red leaf lettuce Alfalfa seeds Opinion
Net carbs 1.36g 0.2g Red leaf lettuce
Protein 1.33g 3.99g Alfalfa seeds
Fats 0.22g 0.69g Alfalfa seeds
Carbs 2.26g 2.1g Red leaf lettuce
Calories 16kcal 23kcal Alfalfa seeds
Fructose 0.28g 0.12g Red leaf lettuce
Sugar 0.48g 0.2g Alfalfa seeds
Fiber 0.9g 1.9g Alfalfa seeds
Calcium 33mg 32mg Red leaf lettuce
Iron 1.2mg 0.96mg Red leaf lettuce
Magnesium 12mg 27mg Alfalfa seeds
Phosphorus 28mg 70mg Alfalfa seeds
Potassium 187mg 79mg Red leaf lettuce
Sodium 25mg 6mg Alfalfa seeds
Zinc 0.2mg 0.92mg Alfalfa seeds
Copper 0.028mg 0.157mg Alfalfa seeds
Manganese 0.203mg 0.188mg Red leaf lettuce
Selenium 1.5µg 0.6µg Red leaf lettuce
Vitamin A 7492IU 155IU Red leaf lettuce
Vitamin A RAE 375µg 8µg Red leaf lettuce
Vitamin E 0.15mg 0.02mg Red leaf lettuce
Vitamin C 3.7mg 8.2mg Alfalfa seeds
Vitamin B1 0.064mg 0.076mg Alfalfa seeds
Vitamin B2 0.077mg 0.126mg Alfalfa seeds
Vitamin B3 0.321mg 0.481mg Alfalfa seeds
Vitamin B5 0.144mg 0.563mg Alfalfa seeds
Vitamin B6 0.1mg 0.034mg Red leaf lettuce
Folate 36µg 36µg
Vitamin K 140.3µg 30.5µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg 0.134mg Alfalfa seeds
Isoleucine 0.038mg 0.143mg Alfalfa seeds
Leucine 0.07mg 0.267mg Alfalfa seeds
Lysine 0.045mg 0.214mg Alfalfa seeds
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg 0.145mg Alfalfa seeds
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.017g 0.069g Red leaf lettuce
Monounsaturated Fat 0.005g 0.056g Alfalfa seeds
Polyunsaturated fat 0.072g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce 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
76%
Red leaf lettuce
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
21%
Alfalfa seeds

Comparison summary

Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.052g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 19mg)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.