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

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How are Alfalfa seeds and Brazil nut different?

  • Alfalfa seeds are higher in Vitamin K, however, Brazil nut is richer in Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Manganese, Vitamin E , and Zinc.
  • Daily need coverage for Selenium from Brazil nut is 3484% higher.
  • Alfalfa seeds have less Saturated Fat.

Alfalfa seeds, sprouted, raw and Nuts, brazilnuts, dried, unblanched are the varieties used in this article.

Infographic

Alfalfa seeds vs Brazil 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +1292.6%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +734.2%
Contains more IronIron +153.1%
Contains more CopperCopper +1010.2%
Contains more ZincZinc +341.3%
Contains more PhosphorusPhosphorus +935.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +550.5%
Contains more SeleniumSelenium +319400%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +1071.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B3Vitamin B3 +63.1%
Contains more Vitamin B5Vitamin B5 +206%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +63.6%
Contains more Vitamin E Vitamin E +28150%
Contains more Vitamin B1Vitamin B1 +711.8%
Contains more Vitamin B6Vitamin B6 +197.1%
Contains more CholineCholine +100%
~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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2614%
Contains more ProteinProtein +258.9%
Contains more FatsFats +9624.6%
Contains more CarbsCarbs +459%
Contains more OtherOther +755%

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
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated Fat -99.6%
Contains more Mono. FatMonounsaturated Fat +42541.1%
Contains more Poly. FatPolyunsaturated fat +5865.5%

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
10% 90%
Starch: 0.25 g
Sucrose: 2.33 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 Brazil nut
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Brazil nut Opinion
Calories 23kcal 659kcal Brazil nut
Protein 3.99g 14.32g Brazil nut
Fats 0.69g 67.1g Brazil nut
Vitamin C 8.2mg 0.7mg Alfalfa seeds
Net carbs 0.2g 4.24g Brazil nut
Carbs 2.1g 11.74g Brazil nut
Magnesium 27mg 376mg Brazil nut
Calcium 32mg 160mg Brazil nut
Potassium 79mg 659mg Brazil nut
Iron 0.96mg 2.43mg Brazil nut
Sugar 0.2g 2.33g Alfalfa seeds
Fiber 1.9g 7.5g Brazil nut
Copper 0.157mg 1.743mg Brazil nut
Zinc 0.92mg 4.06mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 70mg 725mg Brazil nut
Sodium 6mg 3mg Brazil nut
Vitamin A 155IU 0IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 5.65mg Brazil nut
Manganese 0.188mg 1.223mg Brazil nut
Selenium 0.6µg 1917µg Brazil nut
Vitamin B1 0.076mg 0.617mg Brazil nut
Vitamin B2 0.126mg 0.035mg Alfalfa seeds
Vitamin B3 0.481mg 0.295mg Alfalfa seeds
Vitamin B5 0.563mg 0.184mg Alfalfa seeds
Vitamin B6 0.034mg 0.101mg Brazil nut
Vitamin K 30.5µg 0µg Alfalfa seeds
Folate 36µg 22µg Alfalfa seeds
Choline 14.4mg 28.8mg Brazil nut
Saturated Fat 0.069g 16.134g Alfalfa seeds
Monounsaturated Fat 0.056g 23.879g Brazil nut
Polyunsaturated fat 0.409g 24.399g Brazil nut
Tryptophan 0.135mg Brazil nut
Threonine 0.134mg 0.365mg Brazil nut
Isoleucine 0.143mg 0.518mg Brazil nut
Leucine 0.267mg 1.19mg Brazil nut
Lysine 0.214mg 0.49mg Brazil nut
Methionine 1.124mg Brazil nut
Phenylalanine 0.639mg Brazil nut
Valine 0.145mg 0.76mg Brazil nut
Histidine 0.409mg Brazil nut
Fructose 0.12g 0g Alfalfa seeds
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
1208%
Brazil nut

Comparison summary

Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 2.13g)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 16.065g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 10)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.