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  6. Winter melon vs. Alfalfa seeds

Winter melon vs. Alfalfa seeds — In-Depth Nutrition Comparison

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The main differences between Winter melon and Alfalfa seeds

  • Winter melon has more Vitamin C, however, Alfalfa seeds has more Copper, Vitamin B5, Folate, Phosphorus, Iron, and Manganese.
  • Daily need coverage for Copper from Alfalfa seeds is 15% higher.
  • Alfalfa seeds have 19 times less Sodium than Winter melon. Winter melon has 111mg of Sodium, while Alfalfa seeds have 6mg.

Food types used in this article are Waxgourd, (chinese preserving melon), raw and Alfalfa seeds, sprouted, raw.

Infographic

Winter melon 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.
Winter melon
Winter melon
0
:
10
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +68.4%
Contains more Iron +140%
Contains more Magnesium +170%
Contains more Phosphorus +268.4%
Contains more Potassium +1216.7%
Contains less Sodium -94.6%
Contains more Zinc +50.8%
Contains more Copper +582.6%
Contains more Manganese +224.1%
Contains more Selenium +200%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 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 +68.4%
Contains more Iron +140%
Contains more Magnesium +170%
Contains more Phosphorus +268.4%
Contains more Potassium +1216.7%
Contains less Sodium -94.6%
Contains more Zinc +50.8%
Contains more Copper +582.6%
Contains more Manganese +224.1%
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.
Winter melon
Winter melon
2
:
8
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin C +58.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +323.3%
Contains more Folate +620%
Equal in Vitamin B6 - 0.034
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
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 C +58.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +323.3%
Contains more Folate +620%
Equal in Vitamin B6 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +42.9%
Contains more Protein +897.5%
Contains more Fats +245%
Contains more Other +33.3%
Equal in Water - 92.82
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 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 +42.9%
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
Winter melon
Winter melon
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +51.4%
Contains more Polyunsaturated fat +370.1%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 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 +370.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Alfalfa seeds
Lower in Sugar ok
Lower in Saturated Fat 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 Winter melon Alfalfa seeds Opinion
Net carbs 0.1g 0.2g Alfalfa seeds
Protein 0.4g 3.99g Alfalfa seeds
Fats 0.2g 0.69g Alfalfa seeds
Carbs 3g 2.1g Winter melon
Calories 13kcal 23kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Winter melon
Fiber 2.9g 1.9g Winter melon
Calcium 19mg 32mg Alfalfa seeds
Iron 0.4mg 0.96mg Alfalfa seeds
Magnesium 10mg 27mg Alfalfa seeds
Phosphorus 19mg 70mg Alfalfa seeds
Potassium 6mg 79mg Alfalfa seeds
Sodium 111mg 6mg Alfalfa seeds
Zinc 0.61mg 0.92mg Alfalfa seeds
Copper 0.023mg 0.157mg Alfalfa seeds
Manganese 0.058mg 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 0.02mg Alfalfa seeds
Vitamin C 13mg 8.2mg Winter melon
Vitamin B1 0.04mg 0.076mg Alfalfa seeds
Vitamin B2 0.11mg 0.126mg Alfalfa seeds
Vitamin B3 0.4mg 0.481mg Alfalfa seeds
Vitamin B5 0.133mg 0.563mg Alfalfa seeds
Vitamin B6 0.035mg 0.034mg Winter melon
Folate 5µg 36µg Alfalfa seeds
Vitamin K 30.5µg Alfalfa seeds
Tryptophan 0.002mg Winter melon
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 Winter melon
Valine 0.145mg Alfalfa seeds
Saturated Fat 0.016g 0.069g Winter melon
Monounsaturated Fat 0.037g 0.056g Alfalfa seeds
Polyunsaturated fat 0.087g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon 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
9%
Winter melon
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
8%
Winter melon
21%
Alfalfa seeds

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.053g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 105mg)
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.