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  6. Spinach vs. Alfalfa seeds

Spinach vs. Alfalfa seeds — In-Depth Nutrition Comparison

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How are Spinach and Alfalfa seeds different?

  • Spinach has more Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Vitamin B6, Magnesium, Vitamin E , Potassium, and Calcium than Alfalfa seeds.
  • Daily need coverage for Vitamin K from Spinach is 386% higher.
  • Spinach contains 104 times more Vitamin E than Alfalfa seeds. While Spinach contains 2.08mg of Vitamin E , Alfalfa seeds contain only 0.02mg.

Spinach, cooked, boiled, drained, without salt and Alfalfa seeds, sprouted, raw are the varieties used in this article.

Infographic

Spinach 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.
Spinach
Spinach
7
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +325%
Contains more Iron +271.9%
Contains more Magnesium +222.2%
Contains more Potassium +489.9%
Contains more Copper +10.8%
Contains more Manganese +397.3%
Contains more Selenium +150%
Contains more Phosphorus +25%
Contains less Sodium -91.4%
Contains more Zinc +21.1%
Equal in Copper - 0.157
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 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 Calcium +325%
Contains more Iron +271.9%
Contains more Magnesium +222.2%
Contains more Potassium +489.9%
Contains more Copper +10.8%
Contains more Manganese +397.3%
Contains more Selenium +150%
Contains more Phosphorus +25%
Contains less Sodium -91.4%
Contains more Zinc +21.1%
Equal in Copper - 0.157

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.
Spinach
Spinach
9
:
1
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +6661.9%
Contains more Vitamin E +10300%
Contains more Vitamin C +19.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +87.3%
Contains more Vitamin B6 +611.8%
Contains more Folate +305.6%
Contains more Vitamin K +1518.4%
Contains more Vitamin B5 +288.3%
Equal in Vitamin B3 - 0.481
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 +6661.9%
Contains more Vitamin E +10300%
Contains more Vitamin C +19.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +87.3%
Contains more Vitamin B6 +611.8%
Contains more Folate +305.6%
Contains more Vitamin K +1518.4%
Contains more Vitamin B5 +288.3%
Equal in Vitamin B3 - 0.481

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +78.6%
Contains more Other +352.5%
Contains more Protein +34.3%
Contains more Fats +165.4%
Equal in Water - 92.82
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +78.6%
Contains more Other +352.5%
Contains more Protein +34.3%
Contains more Fats +165.4%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -37.7%
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +275.2%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 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 -37.7%
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +275.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Alfalfa seeds Opinion
Net carbs 1.35g 0.2g Spinach
Protein 2.97g 3.99g Alfalfa seeds
Fats 0.26g 0.69g Alfalfa seeds
Carbs 3.75g 2.1g Spinach
Calories 23kcal 23kcal
Fructose 0.12g Alfalfa seeds
Sugar 0.43g 0.2g Alfalfa seeds
Fiber 2.4g 1.9g Spinach
Calcium 136mg 32mg Spinach
Iron 3.57mg 0.96mg Spinach
Magnesium 87mg 27mg Spinach
Phosphorus 56mg 70mg Alfalfa seeds
Potassium 466mg 79mg Spinach
Sodium 70mg 6mg Alfalfa seeds
Zinc 0.76mg 0.92mg Alfalfa seeds
Copper 0.174mg 0.157mg Spinach
Manganese 0.935mg 0.188mg Spinach
Selenium 1.5µg 0.6µg Spinach
Vitamin A 10481IU 155IU Spinach
Vitamin A RAE 524µg 8µg Spinach
Vitamin E 2.08mg 0.02mg Spinach
Vitamin C 9.8mg 8.2mg Spinach
Vitamin B1 0.095mg 0.076mg Spinach
Vitamin B2 0.236mg 0.126mg Spinach
Vitamin B3 0.49mg 0.481mg Spinach
Vitamin B5 0.145mg 0.563mg Alfalfa seeds
Vitamin B6 0.242mg 0.034mg Spinach
Folate 146µg 36µg Spinach
Vitamin K 493.6µg 30.5µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg 0.134mg Alfalfa seeds
Isoleucine 0.152mg 0.143mg Spinach
Leucine 0.231mg 0.267mg Alfalfa seeds
Lysine 0.182mg 0.214mg Alfalfa seeds
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg 0.145mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g 0.069g Spinach
Monounsaturated Fat 0.006g 0.056g Alfalfa seeds
Polyunsaturated fat 0.109g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Alfalfa seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
183%
Spinach
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
52%
Spinach
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.026g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 64mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 32)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.