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Alfalfa seeds vs. Macadamia — In-Depth Nutrition Comparison

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Important differences between Alfalfa seeds and Macadamia

  • Macadamia has more Manganese, Vitamin B1, Copper, Iron, Fiber, Magnesium, Vitamin B6, Phosphorus, and Vitamin B3 than Alfalfa seeds.
  • Macadamia's daily need coverage for Manganese is 171% more.
  • Alfalfa seeds contain less Saturated Fat.

The food varieties used in the comparison are Alfalfa seeds, sprouted, raw and Nuts, macadamia nuts, raw.

Infographic

Alfalfa seeds vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +381.5%
Contains more CalciumCalcium +165.6%
Contains more PotassiumPotassium +365.8%
Contains more IronIron +284.4%
Contains more CopperCopper +381.5%
Contains more ZincZinc +41.3%
Contains more PhosphorusPhosphorus +168.6%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +2097.3%
Contains more SeleniumSelenium +500%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +583.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +227.3%
Contains more CholineCholine +∞%
Contains more Vitamin E Vitamin E +2600%
Contains more Vitamin B1Vitamin B1 +1472.4%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +414.1%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +708.8%
~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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more WaterWater +6725%
Contains more ProteinProtein +98.2%
Contains more FatsFats +10881.2%
Contains more CarbsCarbs +558.1%
Contains more OtherOther +185%

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% 81% 2%
Saturated Fat: Sat. Fat 12.061 g
Monounsaturated Fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated Fat -99.4%
Contains more Mono. FatMonounsaturated Fat +105037.5%
Contains more Poly. FatPolyunsaturated fat +267.2%

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
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +14.3%
Contains more FructoseFructose +71.4%
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 Macadamia
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 Macadamia Opinion
Calories 23kcal 718kcal Macadamia
Protein 3.99g 7.91g Macadamia
Fats 0.69g 75.77g Macadamia
Vitamin C 8.2mg 1.2mg Alfalfa seeds
Net carbs 0.2g 5.22g Macadamia
Carbs 2.1g 13.82g Macadamia
Magnesium 27mg 130mg Macadamia
Calcium 32mg 85mg Macadamia
Potassium 79mg 368mg Macadamia
Iron 0.96mg 3.69mg Macadamia
Sugar 0.2g 4.57g Alfalfa seeds
Fiber 1.9g 8.6g Macadamia
Copper 0.157mg 0.756mg Macadamia
Zinc 0.92mg 1.3mg Macadamia
Starch 1.05g Macadamia
Phosphorus 70mg 188mg Macadamia
Sodium 6mg 5mg Macadamia
Vitamin A 155IU 0IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 0.54mg Macadamia
Manganese 0.188mg 4.131mg Macadamia
Selenium 0.6µg 3.6µg Macadamia
Vitamin B1 0.076mg 1.195mg Macadamia
Vitamin B2 0.126mg 0.162mg Macadamia
Vitamin B3 0.481mg 2.473mg Macadamia
Vitamin B5 0.563mg 0.758mg Macadamia
Vitamin B6 0.034mg 0.275mg Macadamia
Vitamin K 30.5µg Alfalfa seeds
Folate 36µg 11µg Alfalfa seeds
Choline 14.4mg Alfalfa seeds
Saturated Fat 0.069g 12.061g Alfalfa seeds
Monounsaturated Fat 0.056g 58.877g Macadamia
Polyunsaturated fat 0.409g 1.502g Macadamia
Tryptophan 0.067mg Macadamia
Threonine 0.134mg 0.37mg Macadamia
Isoleucine 0.143mg 0.314mg Macadamia
Leucine 0.267mg 0.602mg Macadamia
Lysine 0.214mg 0.018mg Alfalfa seeds
Methionine 0.023mg Macadamia
Phenylalanine 0.665mg Macadamia
Valine 0.145mg 0.363mg Macadamia
Histidine 0.195mg Macadamia
Fructose 0.12g 0.07g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
122%
Macadamia

Comparison summary

Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 4.37g)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 11.992g)
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)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.