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  6. Wakame vs. Alfalfa seeds

Wakame vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Significant differences between Wakame and Alfalfa seeds

  • Wakame has more Manganese, Folate, Magnesium, Iron, Copper, Calcium, Vitamin B2, and Vitamin B3, however, Alfalfa seeds are richer in Vitamin K.
  • Wakame covers your daily Manganese needs 53% more than Alfalfa seeds.
  • Alfalfa seeds have 145 times less Sodium than Wakame. Wakame has 872mg of Sodium, while Alfalfa seeds have 6mg.

Specific food types used in this comparison are Seaweed, wakame, raw and Alfalfa seeds, sprouted, raw.

Infographic

Wakame 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.
Wakame
Wakame
7
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +368.8%
Contains more Iron +127.1%
Contains more Magnesium +296.3%
Contains more Phosphorus +14.3%
Contains more Copper +80.9%
Contains more Manganese +644.7%
Contains more Selenium +16.7%
Contains more Potassium +58%
Contains less Sodium -99.3%
Contains more Zinc +142.1%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 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 Calcium +368.8%
Contains more Iron +127.1%
Contains more Magnesium +296.3%
Contains more Phosphorus +14.3%
Contains more Copper +80.9%
Contains more Manganese +644.7%
Contains more Selenium +16.7%
Contains more Potassium +58%
Contains less Sodium -99.3%
Contains more Zinc +142.1%

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.
Wakame
Wakame
6
:
4
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +132.3%
Contains more Vitamin E +4900%
Contains more Vitamin B2 +82.5%
Contains more Vitamin B3 +232.6%
Contains more Vitamin B5 +23.8%
Contains more Folate +444.4%
Contains more Vitamin C +173.3%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B6 +1600%
Contains more Vitamin K +475.5%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 +132.3%
Contains more Vitamin E +4900%
Contains more Vitamin B2 +82.5%
Contains more Vitamin B3 +232.6%
Contains more Vitamin B5 +23.8%
Contains more Folate +444.4%
Contains more Vitamin C +173.3%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B6 +1600%
Contains more Vitamin K +475.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +335.2%
Contains more Other +1700%
Contains more Protein +31.7%
Contains more Water +16%
Equal in Fats - 0.69
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +335.2%
Contains more Other +1700%
Contains more Protein +31.7%
Contains more Water +16%
Equal in Fats - 0.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -46.9%
Contains more Polyunsaturated fat +87.6%
Equal in Monounsaturated Fat - 0.056
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 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 -46.9%
Contains more Polyunsaturated fat +87.6%
Equal in Monounsaturated Fat - 0.056

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Alfalfa seeds Opinion
Net carbs 8.64g 0.2g Wakame
Protein 3.03g 3.99g Alfalfa seeds
Fats 0.64g 0.69g Alfalfa seeds
Carbs 9.14g 2.1g Wakame
Calories 45kcal 23kcal Wakame
Fructose 0.12g Alfalfa seeds
Sugar 0.65g 0.2g Alfalfa seeds
Fiber 0.5g 1.9g Alfalfa seeds
Calcium 150mg 32mg Wakame
Iron 2.18mg 0.96mg Wakame
Magnesium 107mg 27mg Wakame
Phosphorus 80mg 70mg Wakame
Potassium 50mg 79mg Alfalfa seeds
Sodium 872mg 6mg Alfalfa seeds
Zinc 0.38mg 0.92mg Alfalfa seeds
Copper 0.284mg 0.157mg Wakame
Manganese 1.4mg 0.188mg Wakame
Selenium 0.7µg 0.6µg Wakame
Vitamin A 360IU 155IU Wakame
Vitamin A RAE 18µg 8µg Wakame
Vitamin E 1mg 0.02mg Wakame
Vitamin C 3mg 8.2mg Alfalfa seeds
Vitamin B1 0.06mg 0.076mg Alfalfa seeds
Vitamin B2 0.23mg 0.126mg Wakame
Vitamin B3 1.6mg 0.481mg Wakame
Vitamin B5 0.697mg 0.563mg Wakame
Vitamin B6 0.002mg 0.034mg Alfalfa seeds
Folate 196µg 36µg Wakame
Vitamin K 5.3µg 30.5µg Alfalfa seeds
Tryptophan 0.035mg Wakame
Threonine 0.165mg 0.134mg Wakame
Isoleucine 0.087mg 0.143mg Alfalfa seeds
Leucine 0.257mg 0.267mg Alfalfa seeds
Lysine 0.112mg 0.214mg Alfalfa seeds
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg 0.145mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g 0.069g Alfalfa seeds
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.056g Wakame
Polyunsaturated fat 0.218g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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
29%
Wakame
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
65%
Wakame
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 866mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.061g)
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 ($)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.