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  6. Red potato vs. Alfalfa seeds

Red potato vs. Alfalfa seeds — In-Depth Nutrition Comparison

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How are Red potato and Alfalfa seeds different?

  • Red potato is higher in Potassium, Vitamin B6, and Vitamin B3, however, Alfalfa seeds are richer in Vitamin K, and Vitamin B2.
  • Daily need coverage for Vitamin K from Alfalfa seeds is 23% higher.
  • Red potato contains 7 times more Potassium than Alfalfa seeds. While Red potato contains 545mg of Potassium, Alfalfa seeds contain only 79mg.

Potatoes, red, flesh and skin, baked and Alfalfa seeds, sprouted, raw are the varieties used in this article.

Infographic

Red potato 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 potato
Red potato
4
:
6
Alfalfa seeds
Alfalfa seeds
Contains more Potassium +589.9%
Contains more Copper +10.8%
Contains more Calcium +255.6%
Contains more Iron +37.1%
Contains less Sodium -50%
Contains more Zinc +130%
Equal in Magnesium - 27
Equal in Phosphorus - 70
Equal in Copper - 0.157
Equal in Manganese - 0.188
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
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 +589.9%
Contains more Copper +10.8%
Contains more Calcium +255.6%
Contains more Iron +37.1%
Contains less Sodium -50%
Contains more Zinc +130%
Equal in Magnesium - 27
Equal in Phosphorus - 70
Equal in Copper - 0.157
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 potato
Red potato
4
:
6
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin E +300%
Contains more Vitamin C +53.7%
Contains more Vitamin B3 +231.6%
Contains more Vitamin B6 +523.5%
Contains more Vitamin A +1450%
Contains more Vitamin B2 +152%
Contains more Vitamin B5 +65.1%
Contains more Folate +33.3%
Contains more Vitamin K +989.3%
Equal in Vitamin B1 - 0.076
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
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 +300%
Contains more Vitamin C +53.7%
Contains more Vitamin B3 +231.6%
Contains more Vitamin B6 +523.5%
Contains more Vitamin A +1450%
Contains more Vitamin B2 +152%
Contains more Vitamin B5 +65.1%
Contains more Folate +33.3%
Contains more Vitamin K +989.3%
Equal in Vitamin B1 - 0.076

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +832.9%
Contains more Other +222.5%
Contains more Protein +73.5%
Contains more Fats +360%
Contains more Water +21.1%
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 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 +832.9%
Contains more Other +222.5%
Contains more Protein +73.5%
Contains more Fats +360%
Contains more Water +21.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -62.3%
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +851.2%
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 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 -62.3%
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +851.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red potato
Red potato
4
:
0
Alfalfa seeds
Alfalfa seeds
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +587.5%
Contains more Fructose +266.7%
Red potato
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +587.5%
Contains more Fructose +266.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red potato Alfalfa seeds Opinion
Net carbs 17.79g 0.2g Red potato
Protein 2.3g 3.99g Alfalfa seeds
Fats 0.15g 0.69g Alfalfa seeds
Carbs 19.59g 2.1g Red potato
Calories 89kcal 23kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g 0.12g Red potato
Sugar 1.43g 0.2g Alfalfa seeds
Fiber 1.8g 1.9g Alfalfa seeds
Calcium 9mg 32mg Alfalfa seeds
Iron 0.7mg 0.96mg Alfalfa seeds
Magnesium 28mg 27mg Red potato
Phosphorus 72mg 70mg Red potato
Potassium 545mg 79mg Red potato
Sodium 12mg 6mg Alfalfa seeds
Zinc 0.4mg 0.92mg Alfalfa seeds
Copper 0.174mg 0.157mg Red potato
Manganese 0.173mg 0.188mg Alfalfa seeds
Selenium 0.6µg Alfalfa seeds
Vitamin A 10IU 155IU Alfalfa seeds
Vitamin A RAE 1µg 8µg Alfalfa seeds
Vitamin E 0.08mg 0.02mg Red potato
Vitamin C 12.6mg 8.2mg Red potato
Vitamin B1 0.072mg 0.076mg Alfalfa seeds
Vitamin B2 0.05mg 0.126mg Alfalfa seeds
Vitamin B3 1.595mg 0.481mg Red potato
Vitamin B5 0.341mg 0.563mg Alfalfa seeds
Vitamin B6 0.212mg 0.034mg Red potato
Folate 27µg 36µg Alfalfa seeds
Vitamin K 2.8µg 30.5µg Alfalfa seeds
Tryptophan 0.023mg Red potato
Threonine 0.075mg 0.134mg Alfalfa seeds
Isoleucine 0.074mg 0.143mg Alfalfa seeds
Leucine 0.109mg 0.267mg Alfalfa seeds
Lysine 0.12mg 0.214mg Alfalfa seeds
Methionine 0.035mg Red potato
Phenylalanine 0.091mg Red potato
Valine 0.115mg 0.145mg Alfalfa seeds
Histidine 0.039mg Red potato
Saturated Fat 0.026g 0.069g Red potato
Monounsaturated Fat 0.002g 0.056g Alfalfa seeds
Polyunsaturated fat 0.043g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato 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
17%
Red potato
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
22%
Red potato
21%
Alfalfa seeds

Comparison summary

Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.043g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 89)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.