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  6. Winged bean vs. Alfalfa seeds

Winged bean vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Significant differences between winged bean and alfalfa seeds

  • Winged bean has more copper, vitamin B1, manganese, potassium, iron, and vitamin B3; however, alfalfa seeds are richer in vitamin C and vitamin B5.
  • Winged bean covers your daily copper needs 137% more than alfalfa seeds.
  • Alfalfa seeds have 9 times less Copper than winged bean. Winged bean has 1.386mg of Copper, while alfalfa seeds have 0.157mg.

Specific food types used in this comparison are Winged bean tuber, raw and Alfalfa seeds, sprouted, raw.

Infographic

Winged bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 9.6% 7% 36% 52% 25% 30% 0.78% 25% 3.3%
Contains more PotassiumPotassium +641.8%
Contains more IronIron +108.3%
Contains more CopperCopper +782.8%
Contains more ZincZinc +51.1%
Contains more ManganeseManganese +183%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +12.5%
Contains more PhosphorusPhosphorus +55.6%
Contains less SodiumSodium -82.9%
~equal in Calcium ~32mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 9.3% 0.4% 0% 19% 29% 9% 34% 7.8% 0% 76% 27% 7.9%
Contains more Vitamin B1Vitamin B1 +398.7%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B3Vitamin B3 +241%
Contains more Vitamin B6Vitamin B6 +120.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +385.3%
Contains more FolateFolate +89.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
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 ProteinProtein +190.7%
Contains more FatsFats +30.4%
Contains more CarbsCarbs +1238.1%
Contains more OtherOther +400%
Contains more WaterWater +61.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated Fat: Sat. Fat 0.222 g
Monounsaturated Fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
13% 10% 77%
Saturated Fat: Sat. Fat 0.069 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.409 g
Contains more Mono. FatMonounsaturated Fat +317.9%
Contains less Sat. FatSaturated Fat -68.9%
Contains more Poly. FatPolyunsaturated fat +135.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Alfalfa seeds Opinion
Calories 148kcal 23kcal Winged bean
Protein 11.6g 3.99g Winged bean
Fats 0.9g 0.69g Winged bean
Vitamin C 0mg 8.2mg Alfalfa seeds
Net carbs 28.1g 0.2g Winged bean
Carbs 28.1g 2.1g Winged bean
Magnesium 24mg 27mg Alfalfa seeds
Calcium 30mg 32mg Alfalfa seeds
Potassium 586mg 79mg Winged bean
Iron 2mg 0.96mg Winged bean
Sugar 0.2g Winged bean
Fiber 1.9g Alfalfa seeds
Copper 1.386mg 0.157mg Winged bean
Zinc 1.39mg 0.92mg Winged bean
Phosphorus 45mg 70mg Alfalfa seeds
Sodium 35mg 6mg Alfalfa seeds
Vitamin A 0IU 155IU Alfalfa seeds
Vitamin A 0µg 8µg Alfalfa seeds
Vitamin E 0.02mg Alfalfa seeds
Manganese 0.532mg 0.188mg Winged bean
Selenium 0.7µg 0.6µg Winged bean
Vitamin B1 0.379mg 0.076mg Winged bean
Vitamin B2 0.149mg 0.126mg Winged bean
Vitamin B3 1.64mg 0.481mg Winged bean
Vitamin B5 0.116mg 0.563mg Alfalfa seeds
Vitamin B6 0.075mg 0.034mg Winged bean
Vitamin K 30.5µg Alfalfa seeds
Folate 19µg 36µg Alfalfa seeds
Choline 14.4mg Alfalfa seeds
Saturated Fat 0.222g 0.069g Alfalfa seeds
Monounsaturated Fat 0.234g 0.056g Winged bean
Polyunsaturated fat 0.174g 0.409g Alfalfa seeds
Tryptophan 0.252mg Winged bean
Threonine 0.451mg 0.134mg Winged bean
Isoleucine 0.425mg 0.143mg Winged bean
Leucine 0.64mg 0.267mg Winged bean
Lysine 0.592mg 0.214mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg 0.145mg Winged bean
Histidine 0.241mg Winged bean
Fructose 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Alfalfa seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
15%
Winged bean
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
75%
Winged bean
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.153g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 32)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.5)
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.