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Alfalfa seeds vs. Mixed nuts — In-Depth Nutrition Comparison

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How are Alfalfa seeds and Mixed nuts different?

  • Mixed nuts are higher than Alfalfa seeds in Copper, Manganese, Selenium, Phosphorus, Vitamin E , Magnesium, Vitamin B3, Vitamin B6, and Zinc.
  • Mixed nuts covers your daily need of Copper 83% more than Alfalfa seeds.
  • Alfalfa seeds are lower in Saturated Fat.

Alfalfa seeds, sprouted, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types were used in this article.

Infographic

Alfalfa seeds vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +748.1%
Contains more CalciumCalcium +265.6%
Contains more PotassiumPotassium +700%
Contains more IronIron +171.9%
Contains more CopperCopper +477.7%
Contains more ZincZinc +265.2%
Contains more PhosphorusPhosphorus +551.4%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +985.1%
Contains more SeleniumSelenium +5550%

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 1.7% 0.18% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +1540%
Contains more Vitamin AVitamin A +5066.7%
Contains more Vitamin KVitamin K +435.1%
Contains more Vitamin E Vitamin E +39000%
Contains more Vitamin B1Vitamin B1 +148.7%
Contains more Vitamin B2Vitamin B2 +55.6%
Contains more Vitamin B3Vitamin B3 +1502.7%
Contains more Vitamin B5Vitamin B5 +102.5%
Contains more Vitamin B6Vitamin B6 +935.3%
Contains more FolateFolate +130.6%
Contains more CholineCholine +261.1%
~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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +4362.5%
Contains more ProteinProtein +402.3%
Contains more FatsFats +7718.8%
Contains more CarbsCarbs +902.4%
Contains more OtherOther +620%

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
17% 55% 28%
Saturated Fat: Sat. Fat 8.711 g
Monounsaturated Fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated Fat -99.2%
Contains more Mono. FatMonounsaturated Fat +50771.4%
Contains more Poly. FatPolyunsaturated fat +3472.6%

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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
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 Mixed nuts
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Mixed nuts Opinion
Calories 23kcal 607kcal Mixed nuts
Protein 3.99g 20.04g Mixed nuts
Fats 0.69g 53.95g Mixed nuts
Vitamin C 8.2mg 0.5mg Alfalfa seeds
Net carbs 0.2g 14.05g Mixed nuts
Carbs 2.1g 21.05g Mixed nuts
Magnesium 27mg 229mg Mixed nuts
Calcium 32mg 117mg Mixed nuts
Potassium 79mg 632mg Mixed nuts
Iron 0.96mg 2.61mg Mixed nuts
Sugar 0.2g 4.15g Alfalfa seeds
Fiber 1.9g 7g Mixed nuts
Copper 0.157mg 0.907mg Mixed nuts
Zinc 0.92mg 3.36mg Mixed nuts
Starch 4.2g Mixed nuts
Phosphorus 70mg 456mg Mixed nuts
Sodium 6mg 5mg Mixed nuts
Vitamin A 155IU 3IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 7.82mg Mixed nuts
Manganese 0.188mg 2.04mg Mixed nuts
Selenium 0.6µg 33.9µg Mixed nuts
Vitamin B1 0.076mg 0.189mg Mixed nuts
Vitamin B2 0.126mg 0.196mg Mixed nuts
Vitamin B3 0.481mg 7.709mg Mixed nuts
Vitamin B5 0.563mg 1.14mg Mixed nuts
Vitamin B6 0.034mg 0.352mg Mixed nuts
Vitamin K 30.5µg 5.7µg Alfalfa seeds
Folate 36µg 83µg Mixed nuts
Trans Fat 0g 0.055g Alfalfa seeds
Choline 14.4mg 52mg Mixed nuts
Saturated Fat 0.069g 8.711g Alfalfa seeds
Monounsaturated Fat 0.056g 28.488g Mixed nuts
Polyunsaturated fat 0.409g 14.612g Mixed nuts
Tryptophan 0.22mg Mixed nuts
Threonine 0.134mg 0.703mg Mixed nuts
Isoleucine 0.143mg 0.826mg Mixed nuts
Leucine 0.267mg 1.656mg Mixed nuts
Lysine 0.214mg 0.782mg Mixed nuts
Methionine 0.283mg Mixed nuts
Phenylalanine 1.182mg Mixed nuts
Valine 0.145mg 1.001mg Mixed nuts
Histidine 0.572mg Mixed nuts
Fructose 0.12g 0g Alfalfa seeds
Omega-3 - EPA 0g 0.005g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
139%
Mixed nuts

Comparison summary

Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 3.95g)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 8.642g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 24)
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)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.