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  6. Alfalfa seeds vs. Nopales

Alfalfa seeds vs. Nopales — In-Depth Nutrition Comparison

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The main differences between Alfalfa seeds and Nopales

  • Alfalfa seeds have more Vitamin K, Copper, Folate, Vitamin B5, Phosphorus, Vitamin B2, and Zinc, however, Nopales have more Calcium, Manganese, and Magnesium.
  • Daily need coverage for Vitamin K from Alfalfa seeds is 21% higher.
  • Nopales have 12 times less Folate than Alfalfa seeds. Alfalfa seeds have 36µg of Folate, while Nopales have 3µg.

Food types used in this article are Alfalfa seeds, sprouted, raw and Nopales, raw.

Infographic

Alfalfa seeds vs Nopales 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.
Alfalfa seeds
Alfalfa seeds
5
:
5
Nopales
Nopales
Contains more Iron +62.7%
Contains more Phosphorus +337.5%
Contains less Sodium -71.4%
Contains more Zinc +268%
Contains more Copper +201.9%
Contains more Calcium +412.5%
Contains more Magnesium +92.6%
Contains more Potassium +225.3%
Contains more Manganese +143.1%
Contains more Selenium +16.7%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +62.7%
Contains more Phosphorus +337.5%
Contains less Sodium -71.4%
Contains more Zinc +268%
Contains more Copper +201.9%
Contains more Calcium +412.5%
Contains more Magnesium +92.6%
Contains more Potassium +225.3%
Contains more Manganese +143.1%
Contains more Selenium +16.7%

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.
Alfalfa seeds
Alfalfa seeds
7
:
3
Nopales
Nopales
Contains more Vitamin E +∞%
Contains more Vitamin B1 +533.3%
Contains more Vitamin B2 +207.3%
Contains more Vitamin B3 +17.3%
Contains more Vitamin B5 +237.1%
Contains more Folate +1100%
Contains more Vitamin K +475.5%
Contains more Vitamin A +194.8%
Contains more Vitamin C +13.4%
Contains more Vitamin B6 +105.9%
Alfalfa seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 1% 0% 28% 19% 30% 10% 34% 8% 27% 0% 77%
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +533.3%
Contains more Vitamin B2 +207.3%
Contains more Vitamin B3 +17.3%
Contains more Vitamin B5 +237.1%
Contains more Folate +1100%
Contains more Vitamin K +475.5%
Contains more Vitamin A +194.8%
Contains more Vitamin C +13.4%
Contains more Vitamin B6 +105.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Nopales
Nopales
Contains more Protein +202.3%
Contains more Fats +666.7%
Contains more Carbs +58.6%
Contains more Other +185%
Equal in Water - 94.12
Alfalfa seeds
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more Protein +202.3%
Contains more Fats +666.7%
Contains more Carbs +58.6%
Contains more Other +185%
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Nopales
Nopales
Contains more Monounsaturated Fat +211.1%
Contains more Polyunsaturated fat +718%
Contains less Saturated Fat -76.8%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +211.1%
Contains more Polyunsaturated fat +718%
Contains less Saturated Fat -76.8%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Nopales Opinion
Net carbs 0.2g 1.13g Nopales
Protein 3.99g 1.32g Alfalfa seeds
Fats 0.69g 0.09g Alfalfa seeds
Carbs 2.1g 3.33g Nopales
Calories 23kcal 16kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 1.15g Alfalfa seeds
Fiber 1.9g 2.2g Nopales
Calcium 32mg 164mg Nopales
Iron 0.96mg 0.59mg Alfalfa seeds
Magnesium 27mg 52mg Nopales
Phosphorus 70mg 16mg Alfalfa seeds
Potassium 79mg 257mg Nopales
Sodium 6mg 21mg Alfalfa seeds
Zinc 0.92mg 0.25mg Alfalfa seeds
Copper 0.157mg 0.052mg Alfalfa seeds
Manganese 0.188mg 0.457mg Nopales
Selenium 0.6µg 0.7µg Nopales
Vitamin A 155IU 457IU Nopales
Vitamin A RAE 8µg 23µg Nopales
Vitamin E 0.02mg 0mg Alfalfa seeds
Vitamin C 8.2mg 9.3mg Nopales
Vitamin B1 0.076mg 0.012mg Alfalfa seeds
Vitamin B2 0.126mg 0.041mg Alfalfa seeds
Vitamin B3 0.481mg 0.41mg Alfalfa seeds
Vitamin B5 0.563mg 0.167mg Alfalfa seeds
Vitamin B6 0.034mg 0.07mg Nopales
Folate 36µg 3µg Alfalfa seeds
Vitamin K 30.5µg 5.3µg Alfalfa seeds
Tryptophan 0.014mg Nopales
Threonine 0.134mg 0.04mg Alfalfa seeds
Isoleucine 0.143mg 0.049mg Alfalfa seeds
Leucine 0.267mg 0.077mg Alfalfa seeds
Lysine 0.214mg 0.059mg Alfalfa seeds
Methionine 0.015mg Nopales
Phenylalanine 0.049mg Nopales
Valine 0.145mg 0.059mg Alfalfa seeds
Histidine 0.025mg Nopales
Saturated Fat 0.069g 0.016g Nopales
Monounsaturated Fat 0.056g 0.018g Alfalfa seeds
Polyunsaturated fat 0.409g 0.05g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Nopales
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Alfalfa seeds
10%
Nopales
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
23%
Nopales

Comparison summary

Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.053g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.95g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Alfalfa seeds
Alfalfa seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.