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  6. Winter squash vs. Alfalfa seeds

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

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A recap on differences between Winter squash and Alfalfa seeds

  • Winter squash has more Vitamin A RAE, and Vitamin B6, however, Alfalfa seeds are higher in Vitamin K, Copper, Phosphorus, Vitamin B5, Iron, Zinc, and Vitamin B1.
  • Winter squash covers your daily Vitamin A RAE needs 28% more than Alfalfa seeds.
  • Alfalfa seeds contain 5 times less Vitamin B6 than Winter squash. Winter squash contains 0.161mg of Vitamin B6, while Alfalfa seeds contain 0.034mg.

Food varieties used in this article are Squash, winter, all varieties, cooked, baked, without salt and Alfalfa seeds, sprouted, raw.

Infographic

Winter squash 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 squash
Winter squash
2
:
8
Alfalfa seeds
Alfalfa seeds
Contains more Potassium +205.1%
Contains less Sodium -83.3%
Contains more Calcium +45.5%
Contains more Iron +118.2%
Contains more Magnesium +107.7%
Contains more Phosphorus +268.4%
Contains more Zinc +318.2%
Contains more Copper +91.5%
Contains more Selenium +50%
Equal in Manganese - 0.188
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
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 +205.1%
Contains less Sodium -83.3%
Contains more Calcium +45.5%
Contains more Iron +118.2%
Contains more Magnesium +107.7%
Contains more Phosphorus +268.4%
Contains more Zinc +318.2%
Contains more Copper +91.5%
Contains more Selenium +50%
Equal in Manganese - 0.188

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 squash
Winter squash
5
:
5
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +3269.7%
Contains more Vitamin E +500%
Contains more Vitamin C +17.1%
Contains more Vitamin B6 +373.5%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +88.1%
Contains more Vitamin B5 +140.6%
Contains more Folate +80%
Contains more Vitamin K +593.2%
Equal in Vitamin B3 - 0.481
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 +3269.7%
Contains more Vitamin E +500%
Contains more Vitamin C +17.1%
Contains more Vitamin B6 +373.5%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +88.1%
Contains more Vitamin B5 +140.6%
Contains more Folate +80%
Contains more Vitamin K +593.2%
Equal in Vitamin B3 - 0.481

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +321.4%
Contains more Other +75%
Contains more Protein +348.3%
Contains more Fats +97.1%
Equal in Water - 92.82
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 +321.4%
Contains more Other +75%
Contains more Protein +348.3%
Contains more Fats +97.1%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
0
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Monounsaturated Fat +115.4%
Contains more Polyunsaturated fat +178.2%
Equal in Saturated Fat - 0.069
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Contains more Monounsaturated Fat +115.4%
Contains more Polyunsaturated fat +178.2%
Equal in Saturated Fat - 0.069

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Alfalfa seeds Opinion
Net carbs 6.05g 0.2g Winter squash
Protein 0.89g 3.99g Alfalfa seeds
Fats 0.35g 0.69g Alfalfa seeds
Carbs 8.85g 2.1g Winter squash
Calories 37kcal 23kcal Winter squash
Fructose 0.12g Alfalfa seeds
Sugar 3.3g 0.2g Alfalfa seeds
Fiber 2.8g 1.9g Winter squash
Calcium 22mg 32mg Alfalfa seeds
Iron 0.44mg 0.96mg Alfalfa seeds
Magnesium 13mg 27mg Alfalfa seeds
Phosphorus 19mg 70mg Alfalfa seeds
Potassium 241mg 79mg Winter squash
Sodium 1mg 6mg Winter squash
Zinc 0.22mg 0.92mg Alfalfa seeds
Copper 0.082mg 0.157mg Alfalfa seeds
Manganese 0.187mg 0.188mg Alfalfa seeds
Selenium 0.4µg 0.6µg Alfalfa seeds
Vitamin A 5223IU 155IU Winter squash
Vitamin A RAE 261µg 8µg Winter squash
Vitamin E 0.12mg 0.02mg Winter squash
Vitamin C 9.6mg 8.2mg Winter squash
Vitamin B1 0.016mg 0.076mg Alfalfa seeds
Vitamin B2 0.067mg 0.126mg Alfalfa seeds
Vitamin B3 0.495mg 0.481mg Winter squash
Vitamin B5 0.234mg 0.563mg Alfalfa seeds
Vitamin B6 0.161mg 0.034mg Winter squash
Folate 20µg 36µg Alfalfa seeds
Vitamin K 4.4µg 30.5µg Alfalfa seeds
Tryptophan 0.013mg Winter squash
Threonine 0.027mg 0.134mg Alfalfa seeds
Isoleucine 0.035mg 0.143mg Alfalfa seeds
Leucine 0.05mg 0.267mg Alfalfa seeds
Lysine 0.033mg 0.214mg Alfalfa seeds
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg 0.145mg Alfalfa seeds
Histidine 0.017mg Winter squash
Saturated Fat 0.072g 0.069g Alfalfa seeds
Monounsaturated Fat 0.026g 0.056g Alfalfa seeds
Polyunsaturated fat 0.147g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash 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
38%
Winter squash
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
12%
Winter squash
21%
Alfalfa seeds

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 3.1g)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 13)
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 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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.