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  6. Alfalfa seeds vs. Beechnuts

Alfalfa seeds vs. Beechnuts — In-Depth Nutrition Comparison

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How are alfalfa seeds and beechnuts different?

  • Alfalfa seeds are richer in phosphorus, while beechnuts are higher in copper, manganese, vitamin B6, potassium, folate, vitamin B1, vitamin B2, and iron.
  • Beechnuts cover your daily need for copper, 57% more than alfalfa seeds.
  • Alfalfa seeds are lower in saturated fat.

Alfalfa seeds, sprouted, raw and Nuts, beechnuts, dried types were used in this article.

Infographic

Alfalfa seeds vs Beechnuts infographic
Infographic link

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 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3100%
Contains more ZincZinc +155.6%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -84.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +1187.3%
Contains more IronIron +156.3%
Contains more CopperCopper +326.8%
Contains more ManganeseManganese +613.3%

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% 2.7% 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 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +89%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +194.4%
Contains more Vitamin B3Vitamin B3 +82.3%
Contains more Vitamin B5Vitamin B5 +64.3%
Contains more Vitamin B6Vitamin B6 +1911.8%
Contains more FolateFolate +213.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Beechnuts DV% diff.
Polyunsaturated fat 0.409g 20.089g 131%
Fats 0.69g 50g 76%
Copper 0.157mg 0.67mg 57%
Monounsaturated fat 0.056g 21.892g 55%
Vitamin B6 0.034mg 0.684mg 50%
Manganese 0.188mg 1.341mg 50%
Calories 23kcal 576kcal 28%
Potassium 79mg 1017mg 28%
Saturated fat 0.069g 5.719g 26%
Vitamin K 30.5µg 25%
Folate 36µg 113µg 19%
Vitamin B2 0.126mg 0.371mg 19%
Vitamin B1 0.076mg 0.304mg 19%
Iron 0.96mg 2.46mg 19%
Carbs 2.1g 33.5g 10%
Phosphorus 70mg 0mg 10%
Vitamin C 8.2mg 15.5mg 8%
Fiber 1.9g 8%
Vitamin B5 0.563mg 0.925mg 7%
Magnesium 27mg 0mg 6%
Zinc 0.92mg 0.36mg 5%
Protein 3.99g 6.2g 4%
Calcium 32mg 1mg 3%
Choline 14.4mg 3%
Vitamin B3 0.481mg 0.877mg 2%
Selenium 0.6µg 1%
Vitamin A 8µg 0µg 1%
Sodium 6mg 38mg 1%
Net carbs 0.2g 33.5g N/A
Sugar 0.2g N/A
Vitamin E 0.02mg 0%
Tryptophan 0.069mg 0%
Threonine 0.134mg 0.221mg 0%
Isoleucine 0.143mg 0.245mg 0%
Leucine 0.267mg 0.367mg 0%
Lysine 0.214mg 0.367mg 0%
Methionine 0.146mg 0%
Phenylalanine 0.262mg 0%
Valine 0.145mg 0.346mg 0%
Histidine 0.172mg 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
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more WaterWater +1306.4%
Contains more ProteinProtein +55.4%
Contains more FatsFats +7146.4%
Contains more CarbsCarbs +1495.2%
Contains more OtherOther +825%

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
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +38992.9%
Contains more Poly. FatPolyunsaturated fat +4811.7%

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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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.