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  6. Turnip vs. Alfalfa seeds

Turnip vs. Alfalfa seeds — In-Depth Nutrition Comparison

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A recap on differences between Turnip and Alfalfa seeds

  • Turnip has more Vitamin C, however, Alfalfa seeds are higher in Vitamin K, Iron, Copper, Vitamin B2, Vitamin B5, Phosphorus, Zinc, and Folate.
  • Alfalfa seeds covers your daily Vitamin K needs 25% more than Turnip.
  • Alfalfa seeds contain 3 times less Vitamin C than Turnip. Turnip contains 21mg of Vitamin C, while Alfalfa seeds contain 8.2mg.

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

Infographic

Turnip 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.
Turnip
Turnip
2
:
8
Alfalfa seeds
Alfalfa seeds
Contains more Potassium +141.8%
Contains more Selenium +16.7%
Contains more Iron +220%
Contains more Magnesium +145.5%
Contains more Phosphorus +159.3%
Contains less Sodium -91%
Contains more Zinc +240.7%
Contains more Copper +84.7%
Contains more Manganese +40.3%
Equal in Calcium - 32
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 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 Potassium +141.8%
Contains more Selenium +16.7%
Contains more Iron +220%
Contains more Magnesium +145.5%
Contains more Phosphorus +159.3%
Contains less Sodium -91%
Contains more Zinc +240.7%
Contains more Copper +84.7%
Contains more Manganese +40.3%
Equal in Calcium - 32

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.
Turnip
Turnip
3
:
7
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin E +50%
Contains more Vitamin C +156.1%
Contains more Vitamin B6 +164.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +320%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +181.5%
Contains more Folate +140%
Contains more Vitamin K +30400%
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
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 +50%
Contains more Vitamin C +156.1%
Contains more Vitamin B6 +164.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +320%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +181.5%
Contains more Folate +140%
Contains more Vitamin K +30400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
Turnip
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +206.2%
Contains more Other +75%
Contains more Protein +343.3%
Contains more Fats +590%
Equal in Water - 92.82
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 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 +206.2%
Contains more Other +75%
Contains more Protein +343.3%
Contains more Fats +590%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
Turnip
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -84.1%
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +671.7%
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 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 -84.1%
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +671.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turnip Alfalfa seeds Opinion
Net carbs 4.63g 0.2g Turnip
Protein 0.9g 3.99g Alfalfa seeds
Fats 0.1g 0.69g Alfalfa seeds
Carbs 6.43g 2.1g Turnip
Calories 28kcal 23kcal Turnip
Fructose 0.12g Alfalfa seeds
Sugar 3.8g 0.2g Alfalfa seeds
Fiber 1.8g 1.9g Alfalfa seeds
Calcium 30mg 32mg Alfalfa seeds
Iron 0.3mg 0.96mg Alfalfa seeds
Magnesium 11mg 27mg Alfalfa seeds
Phosphorus 27mg 70mg Alfalfa seeds
Potassium 191mg 79mg Turnip
Sodium 67mg 6mg Alfalfa seeds
Zinc 0.27mg 0.92mg Alfalfa seeds
Copper 0.085mg 0.157mg Alfalfa seeds
Manganese 0.134mg 0.188mg Alfalfa seeds
Selenium 0.7µg 0.6µg Turnip
Vitamin A 0IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 0.03mg 0.02mg Turnip
Vitamin C 21mg 8.2mg Turnip
Vitamin B1 0.04mg 0.076mg Alfalfa seeds
Vitamin B2 0.03mg 0.126mg Alfalfa seeds
Vitamin B3 0.4mg 0.481mg Alfalfa seeds
Vitamin B5 0.2mg 0.563mg Alfalfa seeds
Vitamin B6 0.09mg 0.034mg Turnip
Folate 15µg 36µg Alfalfa seeds
Vitamin K 0.1µg 30.5µg Alfalfa seeds
Tryptophan 0.009mg Turnip
Threonine 0.025mg 0.134mg Alfalfa seeds
Isoleucine 0.036mg 0.143mg Alfalfa seeds
Leucine 0.033mg 0.267mg Alfalfa seeds
Lysine 0.036mg 0.214mg Alfalfa seeds
Methionine 0.011mg Turnip
Phenylalanine 0.017mg Turnip
Valine 0.03mg 0.145mg Alfalfa seeds
Histidine 0.014mg Turnip
Saturated Fat 0.011g 0.069g Turnip
Monounsaturated Fat 0.006g 0.056g Alfalfa seeds
Polyunsaturated fat 0.053g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip Alfalfa seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
12%
Turnip
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
12%
Turnip
21%
Alfalfa seeds

Comparison summary

Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.058g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 3.6g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 73)
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 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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.