Alfalfa seeds vs Spinach
Nutrition comparison per 100 g serving
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Spinach wins in 20 out of 29 nutrient categories
Alfalfa seeds: 5
vs
Spinach: 20
(4 ties)
Overview
| Nutrient | Alfalfa seeds | Spinach | Winner |
|---|---|---|---|
| Calories | 23 cal | 23 cal | Tie |
| Protein | 4.0 g | 3.0 g | |
| Carbs | 2.1 g | 3.8 g | |
| Fat | 0.7 g | 0.3 g | |
| Fiber | 1.9 g | 2.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Alfalfa seeds | Spinach | Winner |
|---|---|---|---|
| Choline, total | 14.4 MG | 19.7 MG | |
| Folate, total | 36 UG | 146 UG | |
| Niacin | 0.5 MG | 0.5 MG | |
| Pantothenic acid | 0.6 MG | 0.1 MG | |
| Riboflavin | 0.1 MG | 0.2 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 8 UG | 524 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 8.2 MG | 9.8 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 2.1 MG | |
| Vitamin K (phylloquinone) | 30.5 UG | 493.6 UG |
Minerals
| Mineral | Alfalfa seeds | Spinach | Winner |
|---|---|---|---|
| Calcium, Ca | 32 MG | 136 MG | |
| Copper, Cu | 0.2 MG | 0.2 MG | |
| Iron, Fe | 1.0 MG | 3.6 MG | |
| Magnesium, Mg | 27 MG | 87 MG | |
| Manganese, Mn | 0.2 MG | 0.9 MG | |
| Phosphorus, P | 70 MG | 56 MG | |
| Potassium, K | 79 MG | 466 MG | |
| Selenium, Se | 0.6 UG | 1.5 UG | |
| Sodium, Na | 6 MG | 306 MG | |
| Zinc, Zn | 0.9 MG | 0.8 MG |