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  6. Alfalfa seeds vs. Nori

Alfalfa seeds vs. Nori — In-Depth Nutrition Comparison

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What are the differences between Alfalfa seeds and Nori?

  • Alfalfa seeds are higher in Vitamin K, yet Nori is higher in Manganese, Vitamin C, Vitamin A RAE, Folate, Vitamin B2, Copper, Iron, Vitamin B6, and Potassium.
  • Nori's daily need coverage for Manganese is 35% more.
  • Alfalfa seeds have 8 times more Vitamin K than Nori. While Alfalfa seeds have 30.5µg of Vitamin K, Nori has only 4µg.

We used Alfalfa seeds, sprouted, raw and Seaweed, laver, raw types in this article.

Infographic

Alfalfa seeds vs Nori 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
3
:
7
Nori
Nori
Contains more Magnesium +1250%
Contains more Phosphorus +20.7%
Contains less Sodium -87.5%
Contains more Calcium +118.8%
Contains more Iron +87.5%
Contains more Potassium +350.6%
Contains more Zinc +14.1%
Contains more Copper +68.2%
Contains more Manganese +425.5%
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%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +1250%
Contains more Phosphorus +20.7%
Contains less Sodium -87.5%
Contains more Calcium +118.8%
Contains more Iron +87.5%
Contains more Potassium +350.6%
Contains more Zinc +14.1%
Contains more Copper +68.2%
Contains more Manganese +425.5%
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
2
:
8
Nori
Nori
Contains more Vitamin K +662.5%
Contains more Vitamin A +3256.1%
Contains more Vitamin E +4900%
Contains more Vitamin C +375.6%
Contains more Vitamin B1 +28.9%
Contains more Vitamin B2 +254%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B6 +367.6%
Contains more Folate +305.6%
Equal in Vitamin B5 - 0.521
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%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin K +662.5%
Contains more Vitamin A +3256.1%
Contains more Vitamin E +4900%
Contains more Vitamin C +375.6%
Contains more Vitamin B1 +28.9%
Contains more Vitamin B2 +254%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B6 +367.6%
Contains more Folate +305.6%
Equal in Vitamin B5 - 0.521

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
3
Nori
Nori
Contains more Fats +146.4%
Contains more Protein +45.6%
Contains more Carbs +143.3%
Contains more Other +842.5%
Equal in Water - 85.03
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
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Fats +146.4%
Contains more Protein +45.6%
Contains more Carbs +143.3%
Contains more Other +842.5%
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Nori
Nori
Contains more Monounsaturated Fat +124%
Contains more Polyunsaturated fat +271.8%
Contains less Saturated Fat -11.6%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +124%
Contains more Polyunsaturated fat +271.8%
Contains less Saturated Fat -11.6%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Nori Opinion
Net carbs 0.2g 4.81g Nori
Protein 3.99g 5.81g Nori
Fats 0.69g 0.28g Alfalfa seeds
Carbs 2.1g 5.11g Nori
Calories 23kcal 35kcal Nori
Fructose 0.12g Alfalfa seeds
Sugar 0.2g 0.49g Alfalfa seeds
Fiber 1.9g 0.3g Alfalfa seeds
Calcium 32mg 70mg Nori
Iron 0.96mg 1.8mg Nori
Magnesium 27mg 2mg Alfalfa seeds
Phosphorus 70mg 58mg Alfalfa seeds
Potassium 79mg 356mg Nori
Sodium 6mg 48mg Alfalfa seeds
Zinc 0.92mg 1.05mg Nori
Copper 0.157mg 0.264mg Nori
Manganese 0.188mg 0.988mg Nori
Selenium 0.6µg 0.7µg Nori
Vitamin A 155IU 5202IU Nori
Vitamin A RAE 8µg 260µg Nori
Vitamin E 0.02mg 1mg Nori
Vitamin C 8.2mg 39mg Nori
Vitamin B1 0.076mg 0.098mg Nori
Vitamin B2 0.126mg 0.446mg Nori
Vitamin B3 0.481mg 1.47mg Nori
Vitamin B5 0.563mg 0.521mg Alfalfa seeds
Vitamin B6 0.034mg 0.159mg Nori
Folate 36µg 146µg Nori
Vitamin K 30.5µg 4µg Alfalfa seeds
Tryptophan 0.043mg Nori
Threonine 0.134mg 0.232mg Nori
Isoleucine 0.143mg 0.259mg Nori
Leucine 0.267mg 0.501mg Nori
Lysine 0.214mg 0.222mg Nori
Methionine 0.145mg Nori
Phenylalanine 0.273mg Nori
Valine 0.145mg 0.402mg Nori
Histidine 0.14mg Nori
Saturated Fat 0.069g 0.061g Nori
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.056g 0.025g Alfalfa seeds
Polyunsaturated fat 0.409g 0.11g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Alfalfa seeds
67%
Nori
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
40%
Nori

Comparison summary

Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.008g)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 42mg)
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 ($)

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.