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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 for 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% 2.7% 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% 0.67% 0% 0% 28% 27% 34% 43% 122% 0% 0% 65% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

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

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%

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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. 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.