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  6. Rutabagas vs. Alfalfa seeds

Rutabagas vs. Alfalfa seeds — In-Depth Nutrition Comparison

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What are the main differences between Rutabagas and Alfalfa seeds?

  • Rutabagas are richer in Vitamin C, Potassium, and Vitamin B6, yet Alfalfa seeds are richer in Vitamin K, Copper, Vitamin B5, Vitamin B2, Iron, and Zinc.
  • Alfalfa seeds' daily need coverage for Vitamin K is 25% higher.
  • Rutabagas have 4 times more Potassium than Alfalfa seeds. Rutabagas have 305mg of Potassium, while Alfalfa seeds have 79mg.

We used Rutabagas, raw and Alfalfa seeds, sprouted, raw types in this comparison.

Infographic

Rutabagas 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.
Rutabagas
Rutabagas
3
:
7
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +34.4%
Contains more Potassium +286.1%
Contains more Selenium +16.7%
Contains more Iron +118.2%
Contains more Magnesium +35%
Contains more Phosphorus +32.1%
Contains less Sodium -50%
Contains more Zinc +283.3%
Contains more Copper +390.6%
Contains more Manganese +43.5%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
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 +34.4%
Contains more Potassium +286.1%
Contains more Selenium +16.7%
Contains more Iron +118.2%
Contains more Magnesium +35%
Contains more Phosphorus +32.1%
Contains less Sodium -50%
Contains more Zinc +283.3%
Contains more Copper +390.6%
Contains more Manganese +43.5%

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.
Rutabagas
Rutabagas
5
:
5
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin E +1400%
Contains more Vitamin C +204.9%
Contains more Vitamin B1 +18.4%
Contains more Vitamin B3 +45.5%
Contains more Vitamin B6 +194.1%
Contains more Vitamin A +7650%
Contains more Vitamin B2 +215%
Contains more Vitamin B5 +251.9%
Contains more Folate +71.4%
Contains more Vitamin K +10066.7%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 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 E +1400%
Contains more Vitamin C +204.9%
Contains more Vitamin B1 +18.4%
Contains more Vitamin B3 +45.5%
Contains more Vitamin B6 +194.1%
Contains more Vitamin A +7650%
Contains more Vitamin B2 +215%
Contains more Vitamin B5 +251.9%
Contains more Folate +71.4%
Contains more Vitamin K +10066.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +310.5%
Contains more Other +77.5%
Contains more Protein +269.4%
Contains more Fats +331.3%
Equal in Water - 92.82
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 +310.5%
Contains more Other +77.5%
Contains more Protein +269.4%
Contains more Fats +331.3%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +124%
Contains more Polyunsaturated fat +364.8%
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 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 -60.9%
Contains more Monounsaturated Fat +124%
Contains more Polyunsaturated fat +364.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rutabagas
Rutabagas
5
:
0
Alfalfa seeds
Alfalfa seeds
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +2775%
Contains more Fructose +1241.7%
Contains more Maltose +∞%
Rutabagas
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 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 +2775%
Contains more Fructose +1241.7%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Alfalfa seeds Opinion
Net carbs 6.32g 0.2g Rutabagas
Protein 1.08g 3.99g Alfalfa seeds
Fats 0.16g 0.69g Alfalfa seeds
Carbs 8.62g 2.1g Rutabagas
Calories 37kcal 23kcal Rutabagas
Starch 0.4g Rutabagas
Fructose 1.61g 0.12g Rutabagas
Sugar 4.46g 0.2g Alfalfa seeds
Fiber 2.3g 1.9g Rutabagas
Calcium 43mg 32mg Rutabagas
Iron 0.44mg 0.96mg Alfalfa seeds
Magnesium 20mg 27mg Alfalfa seeds
Phosphorus 53mg 70mg Alfalfa seeds
Potassium 305mg 79mg Rutabagas
Sodium 12mg 6mg Alfalfa seeds
Zinc 0.24mg 0.92mg Alfalfa seeds
Copper 0.032mg 0.157mg Alfalfa seeds
Manganese 0.131mg 0.188mg Alfalfa seeds
Selenium 0.7µg 0.6µg Rutabagas
Vitamin A 2IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 0.3mg 0.02mg Rutabagas
Vitamin C 25mg 8.2mg Rutabagas
Vitamin B1 0.09mg 0.076mg Rutabagas
Vitamin B2 0.04mg 0.126mg Alfalfa seeds
Vitamin B3 0.7mg 0.481mg Rutabagas
Vitamin B5 0.16mg 0.563mg Alfalfa seeds
Vitamin B6 0.1mg 0.034mg Rutabagas
Folate 21µg 36µg Alfalfa seeds
Vitamin K 0.3µg 30.5µg Alfalfa seeds
Threonine 0.134mg Alfalfa seeds
Isoleucine 0.143mg Alfalfa seeds
Leucine 0.267mg Alfalfa seeds
Lysine 0.214mg Alfalfa seeds
Valine 0.145mg Alfalfa seeds
Saturated Fat 0.027g 0.069g Rutabagas
Monounsaturated Fat 0.025g 0.056g Alfalfa seeds
Polyunsaturated fat 0.088g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas 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
15%
Rutabagas
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
13%
Rutabagas
21%
Alfalfa seeds

Comparison summary

Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.042g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 4.26g)
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 - 72)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.