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Alfalfa seeds vs. Peanut — In-Depth Nutrition Comparison

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How are Alfalfa seeds and Peanut different?

  • Peanut is higher than Alfalfa seeds in Copper, Manganese, Vitamin B3, Vitamin E , Folate, Vitamin B1, Iron, Phosphorus, and Magnesium.
  • Peanut covers your daily need of Copper 110% more than Alfalfa seeds.
  • Alfalfa seeds are lower in Saturated Fat.

Alfalfa seeds, sprouted, raw and Peanuts, all types, raw types were used in this article.

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Alfalfa seeds vs Peanut 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%
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +522.2%
Contains more CalciumCalcium +187.5%
Contains more PotassiumPotassium +792.4%
Contains more IronIron +377.1%
Contains more CopperCopper +628.7%
Contains more ZincZinc +255.4%
Contains more PhosphorusPhosphorus +437.1%
Contains more ManganeseManganese +928.7%
Contains more SeleniumSelenium +1100%

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%
Peanut
7
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 0% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin E Vitamin E +41550%
Contains more Vitamin B1Vitamin B1 +742.1%
Contains more Vitamin B3Vitamin B3 +2408.5%
Contains more Vitamin B5Vitamin B5 +213.9%
Contains more Vitamin B6Vitamin B6 +923.5%
Contains more FolateFolate +566.7%
Contains more CholineCholine +264.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.135mg
~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
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more WaterWater +1328%
Contains more ProteinProtein +546.6%
Contains more FatsFats +7036.2%
Contains more CarbsCarbs +668.1%
Contains more OtherOther +482.5%

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
Peanut
2
14% 53% 34%
Saturated Fat: Sat. Fat 6.279 g
Monounsaturated Fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated Fat -98.9%
Contains more Mono. FatMonounsaturated Fat +43517.9%
Contains more Poly. FatPolyunsaturated fat +3703.9%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Peanut Opinion
Calories 23kcal 567kcal Peanut
Protein 3.99g 25.8g Peanut
Fats 0.69g 49.24g Peanut
Vitamin C 8.2mg 0mg Alfalfa seeds
Net carbs 0.2g 7.63g Peanut
Carbs 2.1g 16.13g Peanut
Magnesium 27mg 168mg Peanut
Calcium 32mg 92mg Peanut
Potassium 79mg 705mg Peanut
Iron 0.96mg 4.58mg Peanut
Sugar 0.2g 4.72g Alfalfa seeds
Fiber 1.9g 8.5g Peanut
Copper 0.157mg 1.144mg Peanut
Zinc 0.92mg 3.27mg Peanut
Phosphorus 70mg 376mg Peanut
Sodium 6mg 18mg Alfalfa seeds
Vitamin A 155IU 0IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg 8.33mg Peanut
Manganese 0.188mg 1.934mg Peanut
Selenium 0.6µg 7.2µg Peanut
Vitamin B1 0.076mg 0.64mg Peanut
Vitamin B2 0.126mg 0.135mg Peanut
Vitamin B3 0.481mg 12.066mg Peanut
Vitamin B5 0.563mg 1.767mg Peanut
Vitamin B6 0.034mg 0.348mg Peanut
Vitamin K 30.5µg 0µg Alfalfa seeds
Folate 36µg 240µg Peanut
Choline 14.4mg 52.5mg Peanut
Saturated Fat 0.069g 6.279g Alfalfa seeds
Monounsaturated Fat 0.056g 24.426g Peanut
Polyunsaturated fat 0.409g 15.558g Peanut
Tryptophan 0.25mg Peanut
Threonine 0.134mg 0.883mg Peanut
Isoleucine 0.143mg 0.907mg Peanut
Leucine 0.267mg 1.672mg Peanut
Lysine 0.214mg 0.926mg Peanut
Methionine 0.317mg Peanut
Phenylalanine 1.377mg Peanut
Valine 0.145mg 1.082mg Peanut
Histidine 0.652mg Peanut
Fructose 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
131%
Peanut

Comparison summary

Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 4.52g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 6.21g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 13)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.