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  6. Russet potato vs. Alfalfa seeds

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

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What are the differences between Russet potato and Alfalfa seeds?

  • Russet potato is higher in Vitamin B6, Potassium, and Vitamin B3, yet Alfalfa seeds are higher in Vitamin K, Vitamin B2, Copper, and Zinc.
  • Russet potato's daily need coverage for Vitamin B6 is 25% more.
  • Russet potato has 7 times more Potassium than Alfalfa seeds. While Russet potato has 550mg of Potassium, Alfalfa seeds have only 79mg.

We used Potatoes, Russet, flesh and skin, baked and Alfalfa seeds, sprouted, raw types in this article.

Infographic

Russet 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.
Russet potato
Russet potato
5
:
5
Alfalfa seeds
Alfalfa seeds
Contains more Iron +11.5%
Contains more Magnesium +11.1%
Contains more Potassium +596.2%
Contains more Manganese +21.3%
Contains more Calcium +77.8%
Contains less Sodium -57.1%
Contains more Zinc +162.9%
Contains more Copper +46.7%
Contains more Selenium +20%
Equal in Magnesium - 27
Equal in Phosphorus - 70
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 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 Iron +11.5%
Contains more Magnesium +11.1%
Contains more Potassium +596.2%
Contains more Manganese +21.3%
Contains more Calcium +77.8%
Contains less Sodium -57.1%
Contains more Zinc +162.9%
Contains more Copper +46.7%
Contains more Selenium +20%
Equal in Magnesium - 27
Equal in Phosphorus - 70

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.
Russet potato
Russet potato
4
:
6
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin E +250%
Contains more Vitamin B3 +180.2%
Contains more Vitamin B6 +941.2%
Contains more Vitamin A +1450%
Contains more Vitamin B1 +13.4%
Contains more Vitamin B2 +162.5%
Contains more Vitamin B5 +48.2%
Contains more Folate +38.5%
Contains more Vitamin K +1425%
Equal in Vitamin C - 8.2
Russet 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% 28% 17% 12% 26% 23% 82% 20% 0% 5%
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 +250%
Contains more Vitamin B3 +180.2%
Contains more Vitamin B6 +941.2%
Contains more Vitamin A +1450%
Contains more Vitamin B1 +13.4%
Contains more Vitamin B2 +162.5%
Contains more Vitamin B5 +48.2%
Contains more Folate +38.5%
Contains more Vitamin K +1425%
Equal in Vitamin C - 8.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Russet potato
Russet potato
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +921%
Contains more Other +237.5%
Contains more Protein +51.7%
Contains more Fats +430.8%
Contains more Water +24.7%
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +921%
Contains more Other +237.5%
Contains more Protein +51.7%
Contains more Fats +430.8%
Contains more Water +24.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Russet potato
Russet potato
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -53.6%
Contains more Monounsaturated Fat +1766.7%
Contains more Polyunsaturated fat +657.4%
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 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 -53.6%
Contains more Monounsaturated Fat +1766.7%
Contains more Polyunsaturated fat +657.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Russet potato
Russet potato
4
:
0
Alfalfa seeds
Alfalfa seeds
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +362.5%
Contains more Fructose +166.7%
Russet potato
94% 2% 2% 2%
Starch: 17.45 g
Sucrose: 0.39 g
Glucose: 0.37 g
Fructose: 0.32 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 +362.5%
Contains more Fructose +166.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Russet 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 Russet potato Alfalfa seeds Opinion
Net carbs 19.14g 0.2g Russet potato
Protein 2.63g 3.99g Alfalfa seeds
Fats 0.13g 0.69g Alfalfa seeds
Carbs 21.44g 2.1g Russet potato
Calories 97kcal 23kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.32g 0.12g Russet potato
Sugar 1.08g 0.2g Alfalfa seeds
Fiber 2.3g 1.9g Russet potato
Calcium 18mg 32mg Alfalfa seeds
Iron 1.07mg 0.96mg Russet potato
Magnesium 30mg 27mg Russet potato
Phosphorus 71mg 70mg Russet potato
Potassium 550mg 79mg Russet potato
Sodium 14mg 6mg Alfalfa seeds
Zinc 0.35mg 0.92mg Alfalfa seeds
Copper 0.107mg 0.157mg Alfalfa seeds
Manganese 0.228mg 0.188mg Russet potato
Selenium 0.5µg 0.6µg Alfalfa seeds
Vitamin A 10IU 155IU Alfalfa seeds
Vitamin A RAE 1µg 8µg Alfalfa seeds
Vitamin E 0.07mg 0.02mg Russet potato
Vitamin C 8.3mg 8.2mg Russet potato
Vitamin B1 0.067mg 0.076mg Alfalfa seeds
Vitamin B2 0.048mg 0.126mg Alfalfa seeds
Vitamin B3 1.348mg 0.481mg Russet potato
Vitamin B5 0.38mg 0.563mg Alfalfa seeds
Vitamin B6 0.354mg 0.034mg Russet potato
Folate 26µg 36µg Alfalfa seeds
Vitamin K 2µg 30.5µg Alfalfa seeds
Tryptophan 0.027mg Russet potato
Threonine 0.086mg 0.134mg Alfalfa seeds
Isoleucine 0.085mg 0.143mg Alfalfa seeds
Leucine 0.125mg 0.267mg Alfalfa seeds
Lysine 0.137mg 0.214mg Alfalfa seeds
Methionine 0.041mg Russet potato
Phenylalanine 0.104mg Russet potato
Valine 0.131mg 0.145mg Alfalfa seeds
Histidine 0.044mg Russet potato
Saturated Fat 0.032g 0.069g Russet potato
Monounsaturated Fat 0.003g 0.056g Alfalfa seeds
Polyunsaturated fat 0.054g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Russet 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
18%
Russet potato
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
23%
Russet potato
21%
Alfalfa seeds

Comparison summary

Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.037g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 82)
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.