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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% 2.7% 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 EVitamin 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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Macadamia DV% diff.
Manganese 0.188mg 4.131mg 171%
Monounsaturated fat 0.056g 58.877g 147%
Fats 0.69g 75.77g 116%
Vitamin B1 0.076mg 1.195mg 93%
Copper 0.157mg 0.756mg 67%
Saturated fat 0.069g 12.061g 55%
Calories 23kcal 718kcal 35%
Iron 0.96mg 3.69mg 34%
Fiber 1.9g 8.6g 27%
Magnesium 27mg 130mg 25%
Vitamin K 30.5µg 25%
Vitamin B6 0.034mg 0.275mg 19%
Phosphorus 70mg 188mg 17%
Vitamin B3 0.481mg 2.473mg 12%
Potassium 79mg 368mg 9%
Protein 3.99g 7.91g 8%
Vitamin C 8.2mg 1.2mg 8%
Polyunsaturated fat 0.409g 1.502g 7%
Folate 36µg 11µg 6%
Calcium 32mg 85mg 5%
Selenium 0.6µg 3.6µg 5%
Vitamin B5 0.563mg 0.758mg 4%
Carbs 2.1g 13.82g 4%
Vitamin B2 0.126mg 0.162mg 3%
Vitamin E 0.02mg 0.54mg 3%
Choline 14.4mg 3%
Zinc 0.92mg 1.3mg 3%
Vitamin A 8µg 0µg 1%
Net carbs 0.2g 5.22g N/A
Sugar 0.2g 4.57g N/A
Starch 1.05g 0%
Sodium 6mg 5mg 0%
Tryptophan 0.067mg 0%
Threonine 0.134mg 0.37mg 0%
Isoleucine 0.143mg 0.314mg 0%
Leucine 0.267mg 0.602mg 0%
Lysine 0.214mg 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.145mg 0.363mg 0%
Histidine 0.195mg 0%
Fructose 0.12g 0.07g 0%

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

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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.