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  6. Wax gourd vs. Alfalfa seeds

Wax gourd vs. Alfalfa seeds — In-Depth Nutrition Comparison

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A recap on differences between Wax gourd and Alfalfa seeds

  • Wax gourd has less Vitamin K, Copper, Vitamin B2, Vitamin B5, Folate, Phosphorus, Iron, and Manganese.
  • Alfalfa seeds covers your daily Vitamin K needs 23% more than Wax gourd.
  • Alfalfa seeds contain 18 times less Sodium than Wax gourd. Wax gourd contains 107mg of Sodium, while Alfalfa seeds contain 6mg.

Food varieties used in this article are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Alfalfa seeds, sprouted, raw.

Infographic

Wax gourd 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.
Wax gourd
Wax gourd
0
:
10
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +77.8%
Contains more Iron +152.6%
Contains more Magnesium +170%
Contains more Phosphorus +311.8%
Contains more Potassium +1480%
Contains less Sodium -94.4%
Contains more Zinc +55.9%
Contains more Copper +613.6%
Contains more Manganese +235.7%
Contains more Selenium +200%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 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 Calcium +77.8%
Contains more Iron +152.6%
Contains more Magnesium +170%
Contains more Phosphorus +311.8%
Contains more Potassium +1480%
Contains less Sodium -94.4%
Contains more Zinc +55.9%
Contains more Copper +613.6%
Contains more Manganese +235.7%
Contains more Selenium +200%

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.
Wax gourd
Wax gourd
2
:
8
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin E +300%
Contains more Vitamin C +28%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B2 +12500%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B5 +365.3%
Contains more Folate +800%
Contains more Vitamin K +989.3%
Equal in Vitamin B6 - 0.034
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
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 +300%
Contains more Vitamin C +28%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B2 +12500%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B5 +365.3%
Contains more Folate +800%
Contains more Vitamin K +989.3%
Equal in Vitamin B6 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +44.8%
Contains more Protein +897.5%
Contains more Fats +245%
Contains more Other +33.3%
Equal in Water - 92.82
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 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 +44.8%
Contains more Protein +897.5%
Contains more Fats +245%
Contains more Other +33.3%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +51.4%
Contains more Polyunsaturated fat +364.8%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 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 -76.8%
Contains more Monounsaturated Fat +51.4%
Contains more Polyunsaturated fat +364.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wax gourd Alfalfa seeds Opinion
Net carbs 2.04g 0.2g Wax gourd
Protein 0.4g 3.99g Alfalfa seeds
Fats 0.2g 0.69g Alfalfa seeds
Carbs 3.04g 2.1g Wax gourd
Calories 14kcal 23kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 1.18g 0.2g Alfalfa seeds
Fiber 1g 1.9g Alfalfa seeds
Calcium 18mg 32mg Alfalfa seeds
Iron 0.38mg 0.96mg Alfalfa seeds
Magnesium 10mg 27mg Alfalfa seeds
Phosphorus 17mg 70mg Alfalfa seeds
Potassium 5mg 79mg Alfalfa seeds
Sodium 107mg 6mg Alfalfa seeds
Zinc 0.59mg 0.92mg Alfalfa seeds
Copper 0.022mg 0.157mg Alfalfa seeds
Manganese 0.056mg 0.188mg Alfalfa seeds
Selenium 0.2µg 0.6µg Alfalfa seeds
Vitamin A 0IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 0.08mg 0.02mg Wax gourd
Vitamin C 10.5mg 8.2mg Wax gourd
Vitamin B1 0.034mg 0.076mg Alfalfa seeds
Vitamin B2 0.001mg 0.126mg Alfalfa seeds
Vitamin B3 0.384mg 0.481mg Alfalfa seeds
Vitamin B5 0.121mg 0.563mg Alfalfa seeds
Vitamin B6 0.032mg 0.034mg Alfalfa seeds
Folate 4µg 36µg Alfalfa seeds
Vitamin K 2.8µg 30.5µg Alfalfa seeds
Tryptophan 0.002mg Wax gourd
Threonine 0.134mg Alfalfa seeds
Isoleucine 0.143mg Alfalfa seeds
Leucine 0.267mg Alfalfa seeds
Lysine 0.009mg 0.214mg Alfalfa seeds
Methionine 0.003mg Wax gourd
Valine 0.145mg Alfalfa seeds
Saturated Fat 0.016g 0.069g Wax gourd
Monounsaturated Fat 0.037g 0.056g Alfalfa seeds
Polyunsaturated fat 0.088g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd 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
6%
Wax gourd
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
8%
Wax gourd
21%
Alfalfa seeds

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.053g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 101mg)
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 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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.