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Alfalfa seeds vs. Cashew — In-Depth Nutrition Comparison

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How are Alfalfa seeds and Cashew different?

  • Cashew is higher than Alfalfa seeds in Copper, Phosphorus, Iron, Manganese, Magnesium, Zinc, Selenium, Vitamin B6, and Vitamin B1.
  • Cashew covers your daily need of Copper 226% more than Alfalfa seeds.
  • Alfalfa seeds are lower in Saturated Fat.

Alfalfa seeds, sprouted, raw and Nuts, cashew nuts, raw types were used in this article.

Infographic

Alfalfa seeds vs Cashew 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%
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +981.5%
Contains more CalciumCalcium +15.6%
Contains more PotassiumPotassium +735.4%
Contains more IronIron +595.8%
Contains more CopperCopper +1298.1%
Contains more ZincZinc +528.3%
Contains more PhosphorusPhosphorus +747.1%
Contains more ManganeseManganese +780.3%
Contains more SeleniumSelenium +3216.7%

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%
Cashew
6
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +1540%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +117.2%
Contains more FolateFolate +44%
Contains more CholineCholine +∞%
Contains more Vitamin E Vitamin E +4400%
Contains more Vitamin B1Vitamin B1 +456.6%
Contains more Vitamin B3Vitamin B3 +120.8%
Contains more Vitamin B5Vitamin B5 +53.5%
Contains more Vitamin B6Vitamin B6 +1126.5%
Contains more Vitamin KVitamin K +11.8%
~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
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more WaterWater +1685%
Contains more ProteinProtein +356.6%
Contains more FatsFats +6255.1%
Contains more CarbsCarbs +1337.6%
Contains more OtherOther +535%

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
Cashew
2
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated Fat -99.1%
Contains more Mono. FatMonounsaturated Fat +42394.6%
Contains more Poly. FatPolyunsaturated fat +1818.1%

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
Cashew
2
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +60%
Contains more FructoseFructose +140%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Cashew
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium 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 Cashew Opinion
Calories 23kcal 553kcal Cashew
Protein 3.99g 18.22g Cashew
Fats 0.69g 43.85g Cashew
Vitamin C 8.2mg 0.5mg Alfalfa seeds
Net carbs 0.2g 26.89g Cashew
Carbs 2.1g 30.19g Cashew
Magnesium 27mg 292mg Cashew
Calcium 32mg 37mg Cashew
Potassium 79mg 660mg Cashew
Iron 0.96mg 6.68mg Cashew
Sugar 0.2g 5.91g Alfalfa seeds
Fiber 1.9g 3.3g Cashew
Copper 0.157mg 2.195mg Cashew
Zinc 0.92mg 5.78mg Cashew
Starch 23.49g Cashew
Phosphorus 70mg 593mg Cashew
Sodium 6mg 12mg Alfalfa seeds
Vitamin A 155IU 0IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 0.9mg Cashew
Manganese 0.188mg 1.655mg Cashew
Selenium 0.6µg 19.9µg Cashew
Vitamin B1 0.076mg 0.423mg Cashew
Vitamin B2 0.126mg 0.058mg Alfalfa seeds
Vitamin B3 0.481mg 1.062mg Cashew
Vitamin B5 0.563mg 0.864mg Cashew
Vitamin B6 0.034mg 0.417mg Cashew
Vitamin K 30.5µg 34.1µg Cashew
Folate 36µg 25µg Alfalfa seeds
Choline 14.4mg Alfalfa seeds
Saturated Fat 0.069g 7.783g Alfalfa seeds
Monounsaturated Fat 0.056g 23.797g Cashew
Polyunsaturated fat 0.409g 7.845g Cashew
Tryptophan 0.287mg Cashew
Threonine 0.134mg 0.688mg Cashew
Isoleucine 0.143mg 0.789mg Cashew
Leucine 0.267mg 1.472mg Cashew
Lysine 0.214mg 0.928mg Cashew
Methionine 0.362mg Cashew
Phenylalanine 0.951mg Cashew
Valine 0.145mg 1.094mg Cashew
Histidine 0.456mg Cashew
Fructose 0.12g 0.05g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Cashew
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
32%
Cashew
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
200%
Cashew

Comparison summary

Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 5.71g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 7.714g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 25)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $2.5)
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.