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  6. Vegetable vs. Alfalfa seeds

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 RAE, Fiber, and Manganese, however, Alfalfa seeds are higher in Vitamin B5, Copper, Vitamin K, and Vitamin C.
  • Vegetable covers your daily Vitamin A RAE 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.

Infographic

Vegetable 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.
Vegetable
Vegetable
2
:
8
Alfalfa seeds
Alfalfa seeds
Contains more Potassium +113.9%
Contains more Manganese +101.6%
Contains more Calcium +28%
Contains more Iron +17.1%
Contains more Magnesium +22.7%
Contains more Phosphorus +37.3%
Contains less Sodium -82.9%
Contains more Zinc +87.8%
Contains more Copper +89.2%
Contains more Selenium +100%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
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 +113.9%
Contains more Manganese +101.6%
Contains more Calcium +28%
Contains more Iron +17.1%
Contains more Magnesium +22.7%
Contains more Phosphorus +37.3%
Contains less Sodium -82.9%
Contains more Zinc +87.8%
Contains more Copper +89.2%
Contains more Selenium +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.
Vegetable
Vegetable
4
:
6
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +2659.4%
Contains more Vitamin E +1800%
Contains more Vitamin B3 +76.9%
Contains more Vitamin B6 +117.6%
Contains more Vitamin C +156.3%
Contains more Vitamin B5 +272.8%
Contains more Folate +89.5%
Contains more Vitamin K +29.8%
Equal in Vitamin B1 - 0.076
Equal in Vitamin B2 - 0.126
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 +2659.4%
Contains more Vitamin E +1800%
Contains more Vitamin B3 +76.9%
Contains more Vitamin B6 +117.6%
Contains more Vitamin C +156.3%
Contains more Vitamin B5 +272.8%
Contains more Folate +89.5%
Contains more Vitamin K +29.8%
Equal in Vitamin B1 - 0.076
Equal in Vitamin B2 - 0.126

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +523.3%
Contains more Other +67.5%
Contains more Protein +39.5%
Contains more Fats +360%
Contains more Water +11.5%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +523.3%
Contains more Other +67.5%
Contains more Protein +39.5%
Contains more Fats +360%
Contains more Water +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -55.1%
Contains more Monounsaturated Fat +460%
Contains more Polyunsaturated fat +468.1%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 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 -55.1%
Contains more Monounsaturated Fat +460%
Contains more Polyunsaturated 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.
Vegetable Alfalfa seeds
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable Alfalfa seeds Opinion
Net carbs 8.69g 0.2g Vegetable
Protein 2.86g 3.99g Alfalfa seeds
Fats 0.15g 0.69g Alfalfa seeds
Carbs 13.09g 2.1g Vegetable
Calories 65kcal 23kcal Vegetable
Fructose 0.12g Alfalfa seeds
Sugar 3.12g 0.2g Alfalfa seeds
Fiber 4.4g 1.9g Vegetable
Calcium 25mg 32mg Alfalfa seeds
Iron 0.82mg 0.96mg Alfalfa seeds
Magnesium 22mg 27mg Alfalfa seeds
Phosphorus 51mg 70mg Alfalfa seeds
Potassium 169mg 79mg Vegetable
Sodium 35mg 6mg Alfalfa seeds
Zinc 0.49mg 0.92mg Alfalfa seeds
Copper 0.083mg 0.157mg Alfalfa seeds
Manganese 0.379mg 0.188mg Vegetable
Selenium 0.3µg 0.6µg Alfalfa seeds
Vitamin A 4277IU 155IU Vegetable
Vitamin A RAE 214µg 8µg Vegetable
Vitamin E 0.38mg 0.02mg Vegetable
Vitamin C 3.2mg 8.2mg Alfalfa seeds
Vitamin B1 0.071mg 0.076mg Alfalfa seeds
Vitamin B2 0.12mg 0.126mg Alfalfa seeds
Vitamin B3 0.851mg 0.481mg Vegetable
Vitamin B5 0.151mg 0.563mg Alfalfa seeds
Vitamin B6 0.074mg 0.034mg Vegetable
Folate 19µg 36µg Alfalfa seeds
Vitamin K 23.5µg 30.5µg Alfalfa seeds
Tryptophan 0.029mg Vegetable
Threonine 0.115mg 0.134mg Alfalfa seeds
Isoleucine 0.139mg 0.143mg Alfalfa seeds
Leucine 0.19mg 0.267mg Alfalfa seeds
Lysine 0.17mg 0.214mg Alfalfa seeds
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg 0.145mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 0.031g 0.069g Vegetable
Monounsaturated Fat 0.01g 0.056g Alfalfa seeds
Polyunsaturated fat 0.072g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
36%
Vegetable
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
19%
Vegetable
21%
Alfalfa seeds

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.038g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 2.92g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 66)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.5)
Which food is richer in minerals?
Alfalfa seeds
Alfalfa seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.