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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 from 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.

Infographic

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% 2.3% 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% 9.3% 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 +297.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.126mg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Acorns Alfalfa seeds Opinion
Calories 387kcal 23kcal Acorns
Protein 6.15g 3.99g Acorns
Fats 23.86g 0.69g Acorns
Vitamin C 0mg 8.2mg Alfalfa seeds
Net carbs 40.75g 0.2g Acorns
Carbs 40.75g 2.1g Acorns
Magnesium 62mg 27mg Acorns
Calcium 41mg 32mg Acorns
Potassium 539mg 79mg Acorns
Iron 0.79mg 0.96mg Alfalfa seeds
Sugar 0.2g Acorns
Fiber 1.9g Alfalfa seeds
Copper 0.621mg 0.157mg Acorns
Zinc 0.51mg 0.92mg Alfalfa seeds
Phosphorus 79mg 70mg Acorns
Sodium 0mg 6mg Acorns
Vitamin A 39IU 155IU Alfalfa seeds
Vitamin A RAE 2µg 8µg Alfalfa seeds
Vitamin E 0.02mg Alfalfa seeds
Manganese 1.337mg 0.188mg Acorns
Selenium 0.6µg Alfalfa seeds
Vitamin B1 0.112mg 0.076mg Acorns
Vitamin B2 0.118mg 0.126mg Alfalfa seeds
Vitamin B3 1.827mg 0.481mg Acorns
Vitamin B5 0.715mg 0.563mg Acorns
Vitamin B6 0.528mg 0.034mg Acorns
Vitamin K 30.5µg Alfalfa seeds
Folate 87µg 36µg Acorns
Choline 14.4mg Alfalfa seeds
Saturated Fat 3.102g 0.069g Alfalfa seeds
Monounsaturated Fat 15.109g 0.056g Acorns
Polyunsaturated fat 4.596g 0.409g Acorns
Tryptophan 0.074mg Acorns
Threonine 0.236mg 0.134mg Acorns
Isoleucine 0.285mg 0.143mg Acorns
Leucine 0.489mg 0.267mg Acorns
Lysine 0.384mg 0.214mg Acorns
Methionine 0.103mg Acorns
Phenylalanine 0.269mg Acorns
Valine 0.345mg 0.145mg Acorns
Histidine 0.17mg Acorns
Fructose 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Acorns Alfalfa seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Acorns
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
56%
Acorns
21%
Alfalfa seeds

Comparison summary

Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 3.033g)
Which food is lower in Sugar?
Acorns
Acorns is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 6mg)
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 ($)
Which food is richer in minerals?
?
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.
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. 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.