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  6. Soybean vs. Alfalfa seeds

Soybean vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Significant differences between soybeans and alfalfa seeds

  • The amount of iron, copper, manganese, phosphorus, fiber, vitamin B6, magnesium, potassium, vitamin B2, and selenium in soybeans is higher than in alfalfa seeds.
  • Soybeans cover your daily iron needs 52% more than alfalfa seeds.
  • Alfalfa seeds have 12 times less selenium than soybeans. Soybeans have 7.3µg of selenium, while alfalfa seeds have 0.6µg.

Specific food types used in this comparison are Soybeans, mature cooked, boiled, without salt and Alfalfa seeds, sprouted, raw.

Infographic

Soybean 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.
Soybean
Soybean
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 9.6% 7% 36% 52% 25% 30% 0.78% 25% 3.3%
Contains more MagnesiumMagnesium +218.5%
Contains more CalciumCalcium +218.8%
Contains more PotassiumPotassium +551.9%
Contains more IronIron +435.4%
Contains more CopperCopper +159.2%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +338.3%
Contains more SeleniumSelenium +1116.7%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 27% 0% 2.7% 0.4% 19% 29% 9% 34% 7.8% 0% 76% 27%
Contains more Vitamin EVitamin E +1650%
Contains more Vitamin B1Vitamin B1 +103.9%
Contains more Vitamin B2Vitamin B2 +126.2%
Contains more Vitamin B6Vitamin B6 +588.2%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +382.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +20.6%
Contains more Vitamin B5Vitamin B5 +214.5%
Contains more Vitamin KVitamin K +58.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Alfalfa seeds DV% diff.
Iron 5.14mg 0.96mg 52%
Polyunsaturated fat 5.064g 0.409g 31%
Protein 18.21g 3.99g 28%
Copper 0.407mg 0.157mg 28%
Manganese 0.824mg 0.188mg 28%
Phosphorus 245mg 70mg 25%
Fiber 6g 1.9g 16%
Vitamin B6 0.234mg 0.034mg 15%
Magnesium 86mg 27mg 14%
Fats 8.97g 0.69g 13%
Potassium 515mg 79mg 13%
Selenium 7.3µg 0.6µg 12%
Vitamin B2 0.285mg 0.126mg 12%
Vitamin K 19.2µg 30.5µg 9%
Vitamin B5 0.179mg 0.563mg 8%
Calories 172kcal 23kcal 7%
Vitamin C 1.7mg 8.2mg 7%
Calcium 102mg 32mg 7%
Vitamin B1 0.155mg 0.076mg 7%
Choline 47.5mg 14.4mg 6%
Saturated fat 1.297g 0.069g 6%
Folate 54µg 36µg 5%
Monounsaturated fat 1.981g 0.056g 5%
Carbs 8.36g 2.1g 2%
Zinc 1.15mg 0.92mg 2%
Vitamin E 0.35mg 0.02mg 2%
Vitamin A 0µg 8µg 1%
Vitamin B3 0.399mg 0.481mg 1%
Protein per 100 calories 11g 17g N/A
Calories per 10 g protein 94kcal 58kcal N/A
Weight per 100 calories 58g 435g N/A
Unsaturated / Saturated Fat ratio 5.4 6.7 N/A
Net carbs 2.36g 0.2g N/A
Sugar 3g 0.2g N/A
Sodium 1mg 6mg 0%
Tryptophan 0.242mg 0%
Threonine 0.723mg 0.134mg 0%
Isoleucine 0.807mg 0.143mg 0%
Leucine 1.355mg 0.267mg 0%
Lysine 1.108mg 0.214mg 0%
Methionine 0.224mg 0%
Phenylalanine 0.869mg 0%
Valine 0.831mg 0.145mg 0%
Histidine 0.449mg 0%
Fructose 0.12g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
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 ProteinProtein +356.4%
Contains more FatsFats +1200%
Contains more CarbsCarbs +298.1%
Contains more OtherOther +377.5%
Contains more WaterWater +48.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
13% 10% 77%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.409 g
Contains more Mono. FatMonounsaturated fat +3437.5%
Contains more Poly. FatPolyunsaturated fat +1138.1%
Contains less Sat. FatSaturated fat -94.7%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.