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Acorns vs. Alfalfa seeds — In-Depth Nutrition Comparison

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How are acorns and alfalfa seeds different?

  • Acorns are higher in copper, manganese, vitamin B6, potassium, folate, vitamin B3, and magnesium; however, alfalfa seeds are richer in vitamin C.
  • Daily need coverage for copper for acorns is 52% higher.
  • Acorns contain 45 times more saturated fat than alfalfa seeds. While acorns contain 3.102g of saturated fat, alfalfa seeds contain only 0.069g.

Nuts, acorns, raw and Alfalfa seeds, sprouted, raw are the varieties used in this article.

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Acorns vs Alfalfa seeds infographic
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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.
Acorns
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 44% 12% 48% 30% 207% 14% 34% 0% 174% 0%
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 MagnesiumMagnesium +129.6%
Contains more CalciumCalcium +28.1%
Contains more PotassiumPotassium +582.3%
Contains more CopperCopper +295.5%
Contains more PhosphorusPhosphorus +12.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +611.2%
Contains more IronIron +21.5%
Contains more ZincZinc +80.4%

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.
Acorns
5
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% 0.67% 0% 0% 28% 27% 34% 43% 122% 0% 0% 65% 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% 2.7% 0.4% 0% 19% 29% 9% 34% 7.8% 0% 76% 27% 7.9%
Contains more Vitamin B1Vitamin B1 +47.4%
Contains more Vitamin B3Vitamin B3 +279.8%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B6Vitamin B6 +1452.9%
Contains more FolateFolate +141.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.126mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Acorns Alfalfa seeds DV% diff.
Copper 0.621mg 0.157mg 52%
Manganese 1.337mg 0.188mg 50%
Monounsaturated fat 15.109g 0.056g 38%
Vitamin B6 0.528mg 0.034mg 38%
Fats 23.86g 0.69g 36%
Polyunsaturated fat 4.596g 0.409g 28%
Vitamin K 30.5µg 25%
Calories 387kcal 23kcal 18%
Potassium 539mg 79mg 14%
Saturated fat 3.102g 0.069g 14%
Folate 87µg 36µg 13%
Carbs 40.75g 2.1g 13%
Vitamin C 0mg 8.2mg 9%
Vitamin B3 1.827mg 0.481mg 8%
Fiber 1.9g 8%
Magnesium 62mg 27mg 8%
Zinc 0.51mg 0.92mg 4%
Protein 6.15g 3.99g 4%
Vitamin B5 0.715mg 0.563mg 3%
Choline 14.4mg 3%
Vitamin B1 0.112mg 0.076mg 3%
Iron 0.79mg 0.96mg 2%
Vitamin B2 0.118mg 0.126mg 1%
Selenium 0.6µg 1%
Vitamin A 2µg 8µg 1%
Phosphorus 79mg 70mg 1%
Calcium 41mg 32mg 1%
Net carbs 40.75g 0.2g N/A
Sugar 0.2g N/A
Sodium 0mg 6mg 0%
Vitamin E 0.02mg 0%
Tryptophan 0.074mg 0%
Threonine 0.236mg 0.134mg 0%
Isoleucine 0.285mg 0.143mg 0%
Leucine 0.489mg 0.267mg 0%
Lysine 0.384mg 0.214mg 0%
Methionine 0.103mg 0%
Phenylalanine 0.269mg 0%
Valine 0.345mg 0.145mg 0%
Histidine 0.17mg 0%
Fructose 0.12g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Acorns
4
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 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 +54.1%
Contains more FatsFats +3358%
Contains more CarbsCarbs +1840.5%
Contains more OtherOther +235%
Contains more WaterWater +232.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acorns
2
14% 66% 20%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 15.109 g
Polyunsaturated fat: Poly. Fat 4.596 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 +26880.4%
Contains more Poly. FatPolyunsaturated fat +1023.7%
Contains less Sat. FatSaturated fat -97.8%

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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. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.