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  6. Spirulina vs. Alfalfa seeds

Spirulina vs. Alfalfa seeds — In-Depth Nutrition Comparison

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What are the differences between Spirulina and Alfalfa seeds?

  • Spirulina is higher in Copper, Iron, Vitamin B2, and Vitamin B1, yet Alfalfa seeds are higher in Vitamin K, Phosphorus, Vitamin C, Folate, Zinc, and Fiber.
  • Spirulina's daily need coverage for Copper is 49% more.
  • Spirulina has 3 times more Vitamin B1 than Alfalfa seeds. While Spirulina has 0.222mg of Vitamin B1, Alfalfa seeds have only 0.076mg.

We used Seaweed, spirulina, raw and Alfalfa seeds, sprouted, raw types in this article.

Infographic

Spirulina 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.
Spirulina
Spirulina
4
:
6
Alfalfa seeds
Alfalfa seeds
Contains more Iron +190.6%
Contains more Potassium +60.8%
Contains more Copper +280.3%
Contains more Selenium +16.7%
Contains more Calcium +166.7%
Contains more Magnesium +42.1%
Contains more Phosphorus +536.4%
Contains less Sodium -93.9%
Contains more Zinc +360%
Equal in Manganese - 0.188
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 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 Iron +190.6%
Contains more Potassium +60.8%
Contains more Copper +280.3%
Contains more Selenium +16.7%
Contains more Calcium +166.7%
Contains more Magnesium +42.1%
Contains more Phosphorus +536.4%
Contains less Sodium -93.9%
Contains more Zinc +360%
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.
Spirulina
Spirulina
4
:
5
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin E +2350%
Contains more Vitamin B1 +192.1%
Contains more Vitamin B2 +171.4%
Contains more Vitamin B3 +148.6%
Contains more Vitamin A +176.8%
Contains more Vitamin C +811.1%
Contains more Vitamin B5 +73.2%
Contains more Folate +300%
Contains more Vitamin K +1120%
Equal in Vitamin B6 - 0.034
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 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 +2350%
Contains more Vitamin B1 +192.1%
Contains more Vitamin B2 +171.4%
Contains more Vitamin B3 +148.6%
Contains more Vitamin A +176.8%
Contains more Vitamin C +811.1%
Contains more Vitamin B5 +73.2%
Contains more Folate +300%
Contains more Vitamin K +1120%
Equal in Vitamin B6 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
3
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Protein +48.4%
Contains more Carbs +15.2%
Contains more Other +50%
Contains more Fats +76.9%
Equal in Water - 92.82
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 Protein +48.4%
Contains more Carbs +15.2%
Contains more Other +50%
Contains more Fats +76.9%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
0
:
3
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -48.9%
Contains more Monounsaturated Fat +64.7%
Contains more Polyunsaturated fat +285.8%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 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 -48.9%
Contains more Monounsaturated Fat +64.7%
Contains more Polyunsaturated fat +285.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Alfalfa seeds Opinion
Net carbs 2.02g 0.2g Spirulina
Protein 5.92g 3.99g Spirulina
Fats 0.39g 0.69g Alfalfa seeds
Carbs 2.42g 2.1g Spirulina
Calories 26kcal 23kcal Spirulina
Fructose 0.12g Alfalfa seeds
Sugar 0.3g 0.2g Alfalfa seeds
Fiber 0.4g 1.9g Alfalfa seeds
Calcium 12mg 32mg Alfalfa seeds
Iron 2.79mg 0.96mg Spirulina
Magnesium 19mg 27mg Alfalfa seeds
Phosphorus 11mg 70mg Alfalfa seeds
Potassium 127mg 79mg Spirulina
Sodium 98mg 6mg Alfalfa seeds
Zinc 0.2mg 0.92mg Alfalfa seeds
Copper 0.597mg 0.157mg Spirulina
Manganese 0.186mg 0.188mg Alfalfa seeds
Selenium 0.7µg 0.6µg Spirulina
Vitamin A 56IU 155IU Alfalfa seeds
Vitamin A RAE 3µg 8µg Alfalfa seeds
Vitamin E 0.49mg 0.02mg Spirulina
Vitamin C 0.9mg 8.2mg Alfalfa seeds
Vitamin B1 0.222mg 0.076mg Spirulina
Vitamin B2 0.342mg 0.126mg Spirulina
Vitamin B3 1.196mg 0.481mg Spirulina
Vitamin B5 0.325mg 0.563mg Alfalfa seeds
Vitamin B6 0.034mg 0.034mg
Folate 9µg 36µg Alfalfa seeds
Vitamin K 2.5µg 30.5µg Alfalfa seeds
Tryptophan 0.096mg Spirulina
Threonine 0.306mg 0.134mg Spirulina
Isoleucine 0.331mg 0.143mg Spirulina
Leucine 0.509mg 0.267mg Spirulina
Lysine 0.312mg 0.214mg Spirulina
Methionine 0.118mg Spirulina
Phenylalanine 0.286mg Spirulina
Valine 0.362mg 0.145mg Spirulina
Histidine 0.112mg Spirulina
Saturated Fat 0.135g 0.069g Alfalfa seeds
Monounsaturated Fat 0.034g 0.056g Alfalfa seeds
Polyunsaturated fat 0.106g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Alfalfa seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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%
Spirulina
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
38%
Spirulina
21%
Alfalfa seeds

Comparison summary

Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 92mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.066g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.