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Alfalfa seeds vs. Almond — In-Depth Nutrition Comparison

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Important differences between Alfalfa seeds and Almond

  • Alfalfa seeds have more Vitamin K, however, Almond is richer in Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Fiber, Iron, and Calcium.
  • Almond's daily need coverage for Vitamin E is 171% more.

The food varieties used in the comparison are Alfalfa seeds, sprouted, raw and Nuts, almonds.

Infographic

Alfalfa seeds vs Almond 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%
Almond
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +740.6%
Contains more PotassiumPotassium +827.8%
Contains more IronIron +286.5%
Contains more CopperCopper +556.7%
Contains more ZincZinc +239.1%
Contains more PhosphorusPhosphorus +587.1%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +1059%
Contains more SeleniumSelenium +583.3%

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%
Almond
7
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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7650%
Contains more Vitamin B5Vitamin B5 +19.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin E Vitamin E +128050%
Contains more Vitamin B1Vitamin B1 +169.7%
Contains more Vitamin B2Vitamin B2 +803.2%
Contains more Vitamin B3Vitamin B3 +652.2%
Contains more Vitamin B6Vitamin B6 +302.9%
Contains more FolateFolate +22.2%
Contains more CholineCholine +261.8%
~equal in Vitamin D ~0µg
~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
Almond
4
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +2004.8%
Contains more ProteinProtein +430.1%
Contains more FatsFats +7136.2%
Contains more CarbsCarbs +926.2%
Contains more OtherOther +640%

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
Almond
2
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated Fat -98.2%
Contains more Mono. FatMonounsaturated Fat +56241.1%
Contains more Poly. FatPolyunsaturated fat +2914.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
40% 60%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.08 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Almond
5
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +112.5%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Fructose ~0.11g
~equal in Lactose ~0g

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 Almond
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Almond Opinion
Calories 23kcal 579kcal Almond
Protein 3.99g 21.15g Almond
Fats 0.69g 49.93g Almond
Vitamin C 8.2mg 0mg Alfalfa seeds
Net carbs 0.2g 9.05g Almond
Carbs 2.1g 21.55g Almond
Magnesium 27mg 270mg Almond
Calcium 32mg 269mg Almond
Potassium 79mg 733mg Almond
Iron 0.96mg 3.71mg Almond
Sugar 0.2g 4.35g Alfalfa seeds
Fiber 1.9g 12.5g Almond
Copper 0.157mg 1.031mg Almond
Zinc 0.92mg 3.12mg Almond
Starch 0.72g Almond
Phosphorus 70mg 481mg Almond
Sodium 6mg 1mg Almond
Vitamin A 155IU 2IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 25.63mg Almond
Manganese 0.188mg 2.179mg Almond
Selenium 0.6µg 4.1µg Almond
Vitamin B1 0.076mg 0.205mg Almond
Vitamin B2 0.126mg 1.138mg Almond
Vitamin B3 0.481mg 3.618mg Almond
Vitamin B5 0.563mg 0.471mg Alfalfa seeds
Vitamin B6 0.034mg 0.137mg Almond
Vitamin K 30.5µg 0µg Alfalfa seeds
Folate 36µg 44µg Almond
Trans Fat 0g 0.015g Alfalfa seeds
Choline 14.4mg 52.1mg Almond
Saturated Fat 0.069g 3.802g Alfalfa seeds
Monounsaturated Fat 0.056g 31.551g Almond
Polyunsaturated fat 0.409g 12.329g Almond
Tryptophan 0.211mg Almond
Threonine 0.134mg 0.601mg Almond
Isoleucine 0.143mg 0.751mg Almond
Leucine 0.267mg 1.473mg Almond
Lysine 0.214mg 0.568mg Almond
Methionine 0.157mg Almond
Phenylalanine 1.132mg Almond
Valine 0.145mg 0.855mg Almond
Histidine 0.539mg Almond
Fructose 0.12g 0.11g Alfalfa seeds
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Almond
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
78%
Almond
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
142%
Almond

Comparison summary

Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 3.733g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.