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

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How are Alfalfa seeds and Cashew butter different?

  • Cashew butter has more Copper, Iron, Phosphorus, Magnesium, Vitamin E , Zinc, Selenium, and Vitamin B6 than Alfalfa seeds.
  • Daily need coverage for Copper from Cashew butter is 178% higher.
  • Alfalfa seeds have less Sodium.

Alfalfa seeds, sprouted, raw and Nuts, cashew butter, plain, with salt added are the varieties used in this article.

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Alfalfa seeds vs Cashew 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 147% 18% 39% 184% 586% 121% 166% 38% 0% 51%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +663%
Contains more CalciumCalcium +90.6%
Contains more PotassiumPotassium +465.8%
Contains more IronIron +411.5%
Contains more CopperCopper +1019.7%
Contains more ZincZinc +381.5%
Contains more PhosphorusPhosphorus +454.3%
Contains more SeleniumSelenium +1450%

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% 102% 0% 40% 37% 21% 0% 47% 0% 76% 41% 26%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin E Vitamin E +25300%
Contains more Vitamin B1Vitamin B1 +107.9%
Contains more Vitamin B2Vitamin B2 +26.2%
Contains more Vitamin B3Vitamin B3 +130.4%
Contains more Vitamin B6Vitamin B6 +497.1%
Contains more FolateFolate +52.8%
Contains more CholineCholine +235.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~30.3µg

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
12% 53% 30% 2% 2%
Protein: 12.12 g
Fats: 53.03 g
Carbs: 30.3 g
Water: 2.34 g
Other: 2.21 g
Contains more WaterWater +3866.7%
Contains more ProteinProtein +203.8%
Contains more FatsFats +7585.5%
Contains more CarbsCarbs +1342.9%
Contains more OtherOther +452.5%

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
21% 53% 26%
Saturated Fat: Sat. Fat 10.606 g
Monounsaturated Fat: Mono. Fat 26.709 g
Polyunsaturated fat: Poly. Fat 13.371 g
Contains less Sat. FatSaturated Fat -99.3%
Contains more Mono. FatMonounsaturated Fat +47594.6%
Contains more Poly. FatPolyunsaturated fat +3169.2%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Cashew butter Opinion
Calories 23kcal 609kcal Cashew butter
Protein 3.99g 12.12g Cashew butter
Fats 0.69g 53.03g Cashew butter
Vitamin C 8.2mg 0mg Alfalfa seeds
Net carbs 0.2g 27.3g Cashew butter
Carbs 2.1g 30.3g Cashew butter
Magnesium 27mg 206mg Cashew butter
Calcium 32mg 61mg Cashew butter
Potassium 79mg 447mg Cashew butter
Iron 0.96mg 4.91mg Cashew butter
Sugar 0.2g 9.09g Alfalfa seeds
Fiber 1.9g 3g Cashew butter
Copper 0.157mg 1.758mg Cashew butter
Zinc 0.92mg 4.43mg Cashew butter
Phosphorus 70mg 388mg Cashew butter
Sodium 6mg 295mg Alfalfa seeds
Vitamin A 155IU 0IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 5.08mg Cashew butter
Manganese 0.188mg Alfalfa seeds
Selenium 0.6µg 9.3µg Cashew butter
Vitamin B1 0.076mg 0.158mg Cashew butter
Vitamin B2 0.126mg 0.159mg Cashew butter
Vitamin B3 0.481mg 1.108mg Cashew butter
Vitamin B5 0.563mg Alfalfa seeds
Vitamin B6 0.034mg 0.203mg Cashew butter
Vitamin K 30.5µg 30.3µg Alfalfa seeds
Folate 36µg 55µg Cashew butter
Choline 14.4mg 48.3mg Cashew butter
Saturated Fat 0.069g 10.606g Alfalfa seeds
Monounsaturated Fat 0.056g 26.709g Cashew butter
Polyunsaturated fat 0.409g 13.371g Cashew butter
Tryptophan 0.162mg Cashew butter
Threonine 0.134mg 0.388mg Cashew butter
Isoleucine 0.143mg 0.445mg Cashew butter
Leucine 0.267mg 0.831mg Cashew butter
Lysine 0.214mg 0.523mg Cashew butter
Methionine 0.204mg Cashew butter
Phenylalanine 0.537mg Cashew butter
Valine 0.145mg 0.617mg Cashew butter
Histidine 0.257mg Cashew butter
Fructose 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Cashew 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
30%
Cashew butter
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
135%
Cashew butter

Comparison summary

Which food is richer in minerals?
Cashew butter
Cashew butter is relatively richer in minerals
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 8.89g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 289mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 10.537g)
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 cheaper?
?
The foods are relatively equal in price ($)
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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/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.