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Alfalfa seeds vs. Hickory nut — In-Depth Nutrition Comparison

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Differences between Alfalfa seeds and Hickory nut

  • Hickory nut are higher than Alfalfa seeds in Manganese, Vitamin B1, Copper, Phosphorus, Magnesium, Zinc, Vitamin B5, Fiber, and Iron.
  • Hickory nut' daily need coverage for Manganese is 192% higher.
  • Alfalfa seeds have less Saturated Fat.

The food types used in this comparison are Alfalfa seeds, sprouted, raw and Nuts, hickorynuts, dried.

Infographic

Alfalfa seeds vs Hickory nut 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 124% 18% 38% 80% 246% 118% 144% 0.13% 601% 44%
Contains more MagnesiumMagnesium +540.7%
Contains more CalciumCalcium +90.6%
Contains more PotassiumPotassium +451.9%
Contains more IronIron +120.8%
Contains more CopperCopper +370.1%
Contains more ZincZinc +368.5%
Contains more PhosphorusPhosphorus +380%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +2352.1%
Contains more SeleniumSelenium +1250%

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 6.7% 7.9% 0% 0% 217% 30% 17% 105% 44% 0% 0% 30% 0%
Contains more Vitamin CVitamin C +310%
Contains more Vitamin AVitamin A +18.3%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1040.8%
Contains more Vitamin B3Vitamin B3 +88.6%
Contains more Vitamin B5Vitamin B5 +210.1%
Contains more Vitamin B6Vitamin B6 +464.7%
Contains more FolateFolate +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.131mg
~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
13% 64% 18% 3% 2%
Protein: 12.72 g
Fats: 64.37 g
Carbs: 18.25 g
Water: 2.65 g
Other: 2.01 g
Contains more WaterWater +3402.6%
Contains more ProteinProtein +218.8%
Contains more FatsFats +9229%
Contains more CarbsCarbs +769%
Contains more OtherOther +402.5%

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
11% 53% 36%
Saturated Fat: Sat. Fat 7.038 g
Monounsaturated Fat: Mono. Fat 32.611 g
Polyunsaturated fat: Poly. Fat 21.886 g
Contains less Sat. FatSaturated Fat -99%
Contains more Mono. FatMonounsaturated Fat +58133.9%
Contains more Poly. FatPolyunsaturated fat +5251.1%

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 Hickory nut
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals 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 Hickory nut Opinion
Calories 23kcal 657kcal Hickory nut
Protein 3.99g 12.72g Hickory nut
Fats 0.69g 64.37g Hickory nut
Vitamin C 8.2mg 2mg Alfalfa seeds
Net carbs 0.2g 11.85g Hickory nut
Carbs 2.1g 18.25g Hickory nut
Magnesium 27mg 173mg Hickory nut
Calcium 32mg 61mg Hickory nut
Potassium 79mg 436mg Hickory nut
Iron 0.96mg 2.12mg Hickory nut
Sugar 0.2g Hickory nut
Fiber 1.9g 6.4g Hickory nut
Copper 0.157mg 0.738mg Hickory nut
Zinc 0.92mg 4.31mg Hickory nut
Phosphorus 70mg 336mg Hickory nut
Sodium 6mg 1mg Hickory nut
Vitamin A 155IU 131IU Alfalfa seeds
Vitamin A RAE 8µg 7µg Alfalfa seeds
Vitamin E 0.02mg Alfalfa seeds
Manganese 0.188mg 4.61mg Hickory nut
Selenium 0.6µg 8.1µg Hickory nut
Vitamin B1 0.076mg 0.867mg Hickory nut
Vitamin B2 0.126mg 0.131mg Hickory nut
Vitamin B3 0.481mg 0.907mg Hickory nut
Vitamin B5 0.563mg 1.746mg Hickory nut
Vitamin B6 0.034mg 0.192mg Hickory nut
Vitamin K 30.5µg Alfalfa seeds
Folate 36µg 40µg Hickory nut
Choline 14.4mg Alfalfa seeds
Saturated Fat 0.069g 7.038g Alfalfa seeds
Monounsaturated Fat 0.056g 32.611g Hickory nut
Polyunsaturated fat 0.409g 21.886g Hickory nut
Tryptophan 0.139mg Hickory nut
Threonine 0.134mg 0.422mg Hickory nut
Isoleucine 0.143mg 0.576mg Hickory nut
Leucine 0.267mg 1.027mg Hickory nut
Lysine 0.214mg 0.497mg Hickory nut
Methionine 0.3mg Hickory nut
Phenylalanine 0.713mg Hickory nut
Valine 0.145mg 0.73mg Hickory nut
Histidine 0.389mg Hickory nut
Fructose 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Hickory nut
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
35%
Hickory nut
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
141%
Hickory nut

Comparison summary

Which food is lower in Sugar?
Hickory nut
Hickory nut is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Hickory nut
Hickory nut contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Hickory nut
Hickory nut is relatively richer in minerals
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 6.969g)
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. Hickory nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170177/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.