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Alfalfa seeds vs. Almond butter — In-Depth Nutrition Comparison

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What are the main differences between Alfalfa seeds and Almond butter?

  • Alfalfa seeds are richer in Vitamin K, yet Almond butter is richer in Vitamin E , Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Fiber, Iron, and Calcium.
  • Almond butter's daily need coverage for Vitamin E is 161% higher.

We used Alfalfa seeds, sprouted, raw and Nuts, almond butter, plain, without salt added types in this comparison.

Infographic

Alfalfa seeds vs Almond butter 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +933.3%
Contains more CalciumCalcium +984.4%
Contains more PotassiumPotassium +846.8%
Contains more IronIron +263.5%
Contains more CopperCopper +494.9%
Contains more ZincZinc +257.6%
Contains more PhosphorusPhosphorus +625.7%
Contains more ManganeseManganese +1033.5%
Contains more SeleniumSelenium +300%

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%
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% 0.06% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15400%
Contains more Vitamin B1Vitamin B1 +85.4%
Contains more Vitamin B5Vitamin B5 +77%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin E Vitamin E +120950%
Contains more Vitamin B2Vitamin B2 +645.2%
Contains more Vitamin B3Vitamin B3 +555.9%
Contains more Vitamin B6Vitamin B6 +202.9%
Contains more FolateFolate +47.2%
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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +5559.8%
Contains more ProteinProtein +425.3%
Contains more FatsFats +7943.5%
Contains more CarbsCarbs +796.2%
Contains more OtherOther +670%

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
8% 65% 27%
Saturated Fat: Sat. Fat 4.152 g
Monounsaturated Fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated Fat -98.3%
Contains more Mono. FatMonounsaturated Fat +57837.5%
Contains more Poly. FatPolyunsaturated fat +3228.4%

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
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more GlucoseGlucose +300%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~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 butter
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Almond butter Opinion
Calories 23kcal 614kcal Almond butter
Protein 3.99g 20.96g Almond butter
Fats 0.69g 55.5g Almond butter
Vitamin C 8.2mg 0mg Alfalfa seeds
Net carbs 0.2g 8.52g Almond butter
Carbs 2.1g 18.82g Almond butter
Magnesium 27mg 279mg Almond butter
Calcium 32mg 347mg Almond butter
Potassium 79mg 748mg Almond butter
Iron 0.96mg 3.49mg Almond butter
Sugar 0.2g 4.43g Alfalfa seeds
Fiber 1.9g 10.3g Almond butter
Copper 0.157mg 0.934mg Almond butter
Zinc 0.92mg 3.29mg Almond butter
Starch 0.08g Almond butter
Phosphorus 70mg 508mg Almond butter
Sodium 6mg 7mg Alfalfa seeds
Vitamin A 155IU 1IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 24.21mg Almond butter
Manganese 0.188mg 2.131mg Almond butter
Selenium 0.6µg 2.4µg Almond butter
Vitamin B1 0.076mg 0.041mg Alfalfa seeds
Vitamin B2 0.126mg 0.939mg Almond butter
Vitamin B3 0.481mg 3.155mg Almond butter
Vitamin B5 0.563mg 0.318mg Alfalfa seeds
Vitamin B6 0.034mg 0.103mg Almond butter
Vitamin K 30.5µg 0µg Alfalfa seeds
Folate 36µg 53µg Almond butter
Choline 14.4mg 52.1mg Almond butter
Saturated Fat 0.069g 4.152g Alfalfa seeds
Monounsaturated Fat 0.056g 32.445g Almond butter
Polyunsaturated fat 0.409g 13.613g Almond butter
Tryptophan 0.159mg Almond butter
Threonine 0.134mg 0.555mg Almond butter
Isoleucine 0.143mg 0.813mg Almond butter
Leucine 0.267mg 1.483mg Almond butter
Lysine 0.214mg 0.612mg Almond butter
Methionine 0.122mg Almond butter
Phenylalanine 1.149mg Almond butter
Valine 0.145mg 0.937mg Almond butter
Histidine 0.55mg Almond butter
Fructose 0.12g 0g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Almond butter
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
68%
Almond butter
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
141%
Almond butter

Comparison summary

Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 4.23g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 4.083g)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $3)
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 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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.