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Alfalfa seeds vs. Acorns — In-Depth Nutrition Comparison

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How are Alfalfa seeds and Acorns different?

  • Alfalfa seeds are higher in Vitamin C, however, Acorns are richer in Copper, Manganese, Vitamin B6, Potassium, Folate, Vitamin B3, and Magnesium.
  • Daily need coverage for Copper from Acorns is 52% higher.
  • Alfalfa seeds have less Saturated Fat.

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

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Alfalfa seeds vs Acorns 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.
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%
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%
Contains more IronIron +21.5%
Contains more ZincZinc +80.4%
Contains more SeleniumSelenium +∞%
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%

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +297.4%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.118mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
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
Contains more WaterWater +232.7%
Contains more ProteinProtein +54.1%
Contains more FatsFats +3358%
Contains more CarbsCarbs +1840.5%
Contains more OtherOther +235%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 10% 77%
Saturated Fat: Sat. Fat 0.069 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.409 g
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
Contains less Sat. FatSaturated Fat -97.8%
Contains more Mono. FatMonounsaturated Fat +26880.4%
Contains more Poly. FatPolyunsaturated fat +1023.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Alfalfa seeds Acorns
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 Alfalfa seeds Acorns Opinion
Calories 23kcal 387kcal Acorns
Protein 3.99g 6.15g Acorns
Fats 0.69g 23.86g Acorns
Vitamin C 8.2mg 0mg Alfalfa seeds
Net carbs 0.2g 40.75g Acorns
Carbs 2.1g 40.75g Acorns
Magnesium 27mg 62mg Acorns
Calcium 32mg 41mg Acorns
Potassium 79mg 539mg Acorns
Iron 0.96mg 0.79mg Alfalfa seeds
Sugar 0.2g Acorns
Fiber 1.9g Alfalfa seeds
Copper 0.157mg 0.621mg Acorns
Zinc 0.92mg 0.51mg Alfalfa seeds
Phosphorus 70mg 79mg Acorns
Sodium 6mg 0mg Acorns
Vitamin A 155IU 39IU Alfalfa seeds
Vitamin A RAE 8µg 2µg Alfalfa seeds
Vitamin E 0.02mg Alfalfa seeds
Manganese 0.188mg 1.337mg Acorns
Selenium 0.6µg Alfalfa seeds
Vitamin B1 0.076mg 0.112mg Acorns
Vitamin B2 0.126mg 0.118mg Alfalfa seeds
Vitamin B3 0.481mg 1.827mg Acorns
Vitamin B5 0.563mg 0.715mg Acorns
Vitamin B6 0.034mg 0.528mg Acorns
Vitamin K 30.5µg Alfalfa seeds
Folate 36µg 87µg Acorns
Choline 14.4mg Alfalfa seeds
Saturated Fat 0.069g 3.102g Alfalfa seeds
Monounsaturated Fat 0.056g 15.109g Acorns
Polyunsaturated fat 0.409g 4.596g Acorns
Tryptophan 0.074mg Acorns
Threonine 0.134mg 0.236mg Acorns
Isoleucine 0.143mg 0.285mg Acorns
Leucine 0.267mg 0.489mg Acorns
Lysine 0.214mg 0.384mg Acorns
Methionine 0.103mg Acorns
Phenylalanine 0.269mg Acorns
Valine 0.145mg 0.345mg 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
Alfalfa seeds Acorns
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
19%
Alfalfa seeds
25%
Acorns
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
56%
Acorns

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. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/nutrients
  2. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.