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  6. Sweet onion vs. Alfalfa seeds

Sweet onion vs. Alfalfa seeds — In-Depth Nutrition Comparison

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A recap on differences between sweet onion and alfalfa seeds

  • Sweet onion has more vitamin B6; however, alfalfa seeds are higher in vitamin K, copper, vitamin B5, iron, vitamin B2, zinc, and phosphorus.
  • Alfalfa seeds cover your daily vitamin K needs 25% more than sweet onion.
  • Alfalfa seeds contain 4 times less Vitamin B6 than sweet onion. Sweet onion contains 0.13mg of Vitamin B6, while alfalfa seeds contain 0.034mg.

Food varieties used in this article are Onions, sweet, raw and Alfalfa seeds, sprouted, raw.

Infographic

Sweet onion 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
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 PotassiumPotassium +50.6%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +60%
Contains more IronIron +269.2%
Contains more CopperCopper +180.4%
Contains more ZincZinc +607.7%
Contains more PhosphorusPhosphorus +159.3%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +147.4%
Contains more SeleniumSelenium +20%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 27% 9.3% 0.4% 0% 19% 29% 9% 34% 7.8% 0% 76% 27% 7.9%
Contains more Vitamin B6Vitamin B6 +282.4%
Contains more Vitamin CVitamin C +70.8%
Contains more Vitamin AVitamin A +15400%
Contains more Vitamin B1Vitamin B1 +85.4%
Contains more Vitamin B2Vitamin B2 +530%
Contains more Vitamin B3Vitamin B3 +261.7%
Contains more Vitamin B5Vitamin B5 +474.5%
Contains more Vitamin KVitamin K +10066.7%
Contains more FolateFolate +56.5%
Contains more CholineCholine +161.8%
~equal in Vitamin E ~0.02mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 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 CarbsCarbs +259.5%
Contains more ProteinProtein +398.8%
Contains more FatsFats +762.5%
Contains more OtherOther +21.2%
~equal in Water ~92.82g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 45% 40%
Starch: 0 g
Sucrose: 0.72 g
Glucose: 2.26 g
Fructose: 2.02 g
Lactose: 0.02 g
Maltose: 0 g
Galactose: 0 g
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +2725%
Contains more FructoseFructose +1583.3%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet onion Alfalfa seeds Opinion
Calories 32kcal 23kcal Sweet onion
Protein 0.8g 3.99g Alfalfa seeds
Fats 0.08g 0.69g Alfalfa seeds
Vitamin C 4.8mg 8.2mg Alfalfa seeds
Net carbs 6.65g 0.2g Sweet onion
Carbs 7.55g 2.1g Sweet onion
Magnesium 9mg 27mg Alfalfa seeds
Calcium 20mg 32mg Alfalfa seeds
Potassium 119mg 79mg Sweet onion
Iron 0.26mg 0.96mg Alfalfa seeds
Sugar 5.02g 0.2g Alfalfa seeds
Fiber 0.9g 1.9g Alfalfa seeds
Copper 0.056mg 0.157mg Alfalfa seeds
Zinc 0.13mg 0.92mg Alfalfa seeds
Phosphorus 27mg 70mg Alfalfa seeds
Sodium 8mg 6mg Alfalfa seeds
Vitamin A 1IU 155IU Alfalfa seeds
Vitamin A 0µg 8µg Alfalfa seeds
Vitamin E 0.02mg 0.02mg
Manganese 0.076mg 0.188mg Alfalfa seeds
Selenium 0.5µg 0.6µg Alfalfa seeds
Vitamin B1 0.041mg 0.076mg Alfalfa seeds
Vitamin B2 0.02mg 0.126mg Alfalfa seeds
Vitamin B3 0.133mg 0.481mg Alfalfa seeds
Vitamin B5 0.098mg 0.563mg Alfalfa seeds
Vitamin B6 0.13mg 0.034mg Sweet onion
Vitamin K 0.3µg 30.5µg Alfalfa seeds
Folate 23µg 36µg Alfalfa seeds
Choline 5.5mg 14.4mg Alfalfa seeds
Saturated Fat 0.069g Sweet onion
Monounsaturated Fat 0.056g Alfalfa seeds
Polyunsaturated fat 0.409g Alfalfa seeds
Tryptophan 0.009mg Sweet onion
Threonine 0.018mg 0.134mg Alfalfa seeds
Isoleucine 0.014mg 0.143mg Alfalfa seeds
Leucine 0.025mg 0.267mg Alfalfa seeds
Lysine 0.033mg 0.214mg Alfalfa seeds
Methionine 0.009mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg 0.145mg Alfalfa seeds
Histidine 0.011mg Sweet onion
Fructose 2.02g 0.12g Sweet onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet onion Alfalfa seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
7%
Sweet onion
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
8%
Sweet onion
21%
Alfalfa seeds

Comparison summary

Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.069g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 4.82g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Alfalfa seeds
Alfalfa seeds is relatively richer in minerals
Which food is richer in vitamins?
Alfalfa seeds
Alfalfa seeds is relatively richer in vitamins
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 ($)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.