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  6. Sweet potato leaves vs. Alfalfa seeds

Sweet potato leaves vs. Alfalfa seeds — In-Depth Nutrition Comparison

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What are the main differences between Sweet potato leaves and Alfalfa seeds?

  • Sweet potato leaves are richer in Vitamin K, Vitamin A RAE, Vitamin B2, Fiber, Potassium, Vitamin B6, Magnesium, and Vitamin B1, yet Alfalfa seeds are richer in Vitamin B5.
  • Sweet potato leaves' daily need coverage for Vitamin K is 226% higher.
  • Sweet potato leaves have 24 times more Vitamin A RAE than Alfalfa seeds. Sweet potato leaves have 189µg of Vitamin A RAE, while Alfalfa seeds have 8µg.

We used Sweet potato leaves, raw and Alfalfa seeds, sprouted, raw types in this comparison.

Infographic

Sweet potato leaves 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.
Sweet potato leaves
Sweet potato leaves
6
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +143.8%
Contains more Magnesium +159.3%
Contains more Phosphorus +15.7%
Contains more Potassium +543%
Contains more Selenium +50%
Equal in Iron - 0.96
Equal in Sodium - 6
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
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 +143.8%
Contains more Magnesium +159.3%
Contains more Phosphorus +15.7%
Contains more Potassium +543%
Contains more Selenium +50%
Equal in Iron - 0.96
Equal in Sodium - 6

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.
Sweet potato leaves
Sweet potato leaves
7
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +2337.4%
Contains more Vitamin C +34.1%
Contains more Vitamin B1 +105.3%
Contains more Vitamin B2 +173.8%
Contains more Vitamin B3 +134.9%
Contains more Vitamin B6 +458.8%
Contains more Vitamin K +890.8%
Contains more Vitamin B5 +150.2%
Sweet potato leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
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 +2337.4%
Contains more Vitamin C +34.1%
Contains more Vitamin B1 +105.3%
Contains more Vitamin B2 +173.8%
Contains more Vitamin B3 +134.9%
Contains more Vitamin B6 +458.8%
Contains more Vitamin K +890.8%
Contains more Vitamin B5 +150.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +320%
Contains more Other +242.5%
Contains more Protein +60.2%
Contains more Fats +35.3%
Equal in Water - 92.82
Sweet potato leaves
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 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 +320%
Contains more Other +242.5%
Contains more Protein +60.2%
Contains more Fats +35.3%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
0
:
3
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -37.8%
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +79.4%
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 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 -37.8%
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +79.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato leaves Alfalfa seeds Opinion
Net carbs 3.52g 0.2g Sweet potato leaves
Protein 2.49g 3.99g Alfalfa seeds
Fats 0.51g 0.69g Alfalfa seeds
Carbs 8.82g 2.1g Sweet potato leaves
Calories 42kcal 23kcal Sweet potato leaves
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Sweet potato leaves
Fiber 5.3g 1.9g Sweet potato leaves
Calcium 78mg 32mg Sweet potato leaves
Iron 0.97mg 0.96mg Sweet potato leaves
Magnesium 70mg 27mg Sweet potato leaves
Phosphorus 81mg 70mg Sweet potato leaves
Potassium 508mg 79mg Sweet potato leaves
Sodium 6mg 6mg
Zinc 0.92mg Alfalfa seeds
Copper 0.157mg Alfalfa seeds
Manganese 0.188mg Alfalfa seeds
Selenium 0.9µg 0.6µg Sweet potato leaves
Vitamin A 3778IU 155IU Sweet potato leaves
Vitamin A RAE 189µg 8µg Sweet potato leaves
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 11mg 8.2mg Sweet potato leaves
Vitamin B1 0.156mg 0.076mg Sweet potato leaves
Vitamin B2 0.345mg 0.126mg Sweet potato leaves
Vitamin B3 1.13mg 0.481mg Sweet potato leaves
Vitamin B5 0.225mg 0.563mg Alfalfa seeds
Vitamin B6 0.19mg 0.034mg Sweet potato leaves
Folate 36µg Alfalfa seeds
Vitamin K 302.2µg 30.5µg Sweet potato leaves
Tryptophan 0.035mg Sweet potato leaves
Threonine 0.134mg Alfalfa seeds
Isoleucine 0.143mg Alfalfa seeds
Leucine 0.267mg Alfalfa seeds
Lysine 0.228mg 0.214mg Sweet potato leaves
Methionine 0.086mg Sweet potato leaves
Valine 0.145mg Alfalfa seeds
Saturated Fat 0.111g 0.069g Alfalfa seeds
Monounsaturated Fat 0.02g 0.056g Alfalfa seeds
Polyunsaturated fat 0.228g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato leaves 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
101%
Sweet potato leaves
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
20%
Sweet potato leaves
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Sweet potato leaves
Sweet potato leaves is relatively richer in minerals
Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 0.2g)
Which food is richer in vitamins?
Sweet potato leaves
Sweet potato leaves is relatively richer in vitamins
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.042g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
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 potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.