Vegetable vs. Alfalfa seeds — In-Depth Nutrition Comparison
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A recap on differences between vegetable and alfalfa seeds
- Vegetable has more vitamin A, fiber, and manganese; however, alfalfa seeds are higher in vitamin B5, copper, vitamin K, and vitamin C.
- Vegetable covers your daily vitamin A needs 23% more than alfalfa seeds.
- Alfalfa seeds contain 2 times less fiber than vegetable. Vegetable contains 4.4g of fiber, while alfalfa seeds contain 1.9g.
Food varieties used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Alfalfa seeds, sprouted, raw.
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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.
| Contains more PotassiumPotassium | +113.9% |
| Contains more ManganeseManganese | +101.6% |
| Contains more MagnesiumMagnesium | +22.7% |
| Contains more CalciumCalcium | +28% |
| Contains more IronIron | +17.1% |
| Contains more CopperCopper | +89.2% |
| Contains more ZincZinc | +87.8% |
| Contains more PhosphorusPhosphorus | +37.3% |
| Contains less SodiumSodium | -82.9% |
| Contains more SeleniumSelenium | +100% |
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.
| Contains more Vitamin AVitamin A | +2659.4% |
| Contains more Vitamin EVitamin E | +1800% |
| Contains more Vitamin B3Vitamin B3 | +76.9% |
| Contains more Vitamin B6Vitamin B6 | +117.6% |
| Contains more CholineCholine | +67.4% |
| Contains more Vitamin CVitamin C | +156.3% |
| Contains more Vitamin B5Vitamin B5 | +272.8% |
| Contains more Vitamin KVitamin K | +29.8% |
| Contains more FolateFolate | +89.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.15 g
Carbs:
13.09 g
Water:
83.23 g
Other:
0.67 g
Protein:
3.99 g
Fats:
0.69 g
Carbs:
2.1 g
Water:
92.82 g
Other:
0.4 g
| Contains more CarbsCarbs | +523.3% |
| Contains more OtherOther | +67.5% |
| Contains more ProteinProtein | +39.5% |
| Contains more FatsFats | +360% |
| Contains more WaterWater | +11.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.031 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.072 g
Saturated Fat:
Sat. Fat
0.069 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.409 g
| Contains less Sat. FatSaturated Fat | -55.1% |
| Contains more Mono. FatMonounsaturated fat | +460% |
| Contains more Poly. FatPolyunsaturated fat | +468.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 65kcal | 23kcal |
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| Protein | 2.86g | 3.99g |
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| Fats | 0.15g | 0.69g |
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| Vitamin C | 3.2mg | 8.2mg |
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| Net carbs | 8.69g | 0.2g |
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| Carbs | 13.09g | 2.1g |
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| Magnesium | 22mg | 27mg |
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| Calcium | 25mg | 32mg |
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| Potassium | 169mg | 79mg |
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| Iron | 0.82mg | 0.96mg |
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| Sugar | 3.12g | 0.2g |
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| Fiber | 4.4g | 1.9g |
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| Copper | 0.083mg | 0.157mg |
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| Zinc | 0.49mg | 0.92mg |
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| Phosphorus | 51mg | 70mg |
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| Sodium | 35mg | 6mg |
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| Vitamin A | 4277IU | 155IU |
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| Vitamin A | 214µg | 8µg |
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| Vitamin E | 0.38mg | 0.02mg |
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| Manganese | 0.379mg | 0.188mg |
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| Selenium | 0.3µg | 0.6µg |
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| Vitamin B1 | 0.071mg | 0.076mg |
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| Vitamin B2 | 0.12mg | 0.126mg |
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| Vitamin B3 | 0.851mg | 0.481mg |
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| Vitamin B5 | 0.151mg | 0.563mg |
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| Vitamin B6 | 0.074mg | 0.034mg |
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| Vitamin K | 23.5µg | 30.5µg |
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| Folate | 19µg | 36µg |
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| Choline | 24.1mg | 14.4mg |
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| Saturated Fat | 0.031g | 0.069g |
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| Monounsaturated fat | 0.01g | 0.056g |
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| Polyunsaturated fat | 0.072g | 0.409g |
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| Tryptophan | 0.029mg |
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| Threonine | 0.115mg | 0.134mg |
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| Isoleucine | 0.139mg | 0.143mg |
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| Leucine | 0.19mg | 0.267mg |
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| Lysine | 0.17mg | 0.214mg |
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| Methionine | 0.034mg |
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| Phenylalanine | 0.12mg |
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| Valine | 0.149mg | 0.145mg |
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| Histidine | 0.073mg |
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| Fructose | 0.12g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
19%
Minerals Daily Need Coverage Score
19%
21%
Comparison summary
Which food is lower in Saturated Fat?
Vegetable is lower in Saturated Fat (difference - 0.038g)
Which food is lower in Sugar?
Alfalfa seeds is lower in Sugar (difference - 2.92g)
Which food contains less Sodium?
Alfalfa seeds contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Alfalfa seeds is lower in glycemic index (difference - 66)
Which food is cheaper?
Alfalfa seeds is cheaper (difference - $0.5)
Which food is richer in minerals?
Alfalfa seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.