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Alfalfa seeds vs. Pecan — In-Depth Nutrition Comparison

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Summary of differences between Alfalfa seeds and Pecan

  • Alfalfa seeds have more Vitamin K, while Pecan have more Manganese, Copper, Vitamin B1, Zinc, Fiber, Phosphorus, Magnesium, and Iron.
  • Pecan covers your daily need of Manganese 187% more than Alfalfa seeds.
  • Alfalfa seeds contain 9 times more Vitamin K than Pecan. While Alfalfa seeds contain 30.5µg of Vitamin K, Pecan contains only 3.5µg.
  • The amount of Saturated Fat in Alfalfa seeds are lower.

These are the specific foods used in this comparison Alfalfa seeds, sprouted, raw and Nuts, pecans.

Infographic

Alfalfa seeds vs Pecan 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.
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%
Pecan
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more MagnesiumMagnesium +348.1%
Contains more CalciumCalcium +118.8%
Contains more PotassiumPotassium +419%
Contains more IronIron +163.5%
Contains more CopperCopper +664.3%
Contains more ZincZinc +392.4%
Contains more PhosphorusPhosphorus +295.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2293.6%
Contains more SeleniumSelenium +533.3%

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%
Pecan
6
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 3.7% 3.4% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin CVitamin C +645.5%
Contains more Vitamin AVitamin A +176.8%
Contains more Vitamin KVitamin K +771.4%
Contains more FolateFolate +63.6%
Contains more Vitamin E Vitamin E +6900%
Contains more Vitamin B1Vitamin B1 +768.4%
Contains more Vitamin B3Vitamin B3 +142.6%
Contains more Vitamin B5Vitamin B5 +53.3%
Contains more Vitamin B6Vitamin B6 +517.6%
Contains more CholineCholine +181.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~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
Pecan
4
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more WaterWater +2536.9%
Contains more ProteinProtein +129.8%
Contains more FatsFats +10330.4%
Contains more CarbsCarbs +560%
Contains more OtherOther +270%

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
Pecan
2
9% 59% 32%
Saturated Fat: Sat. Fat 6.18 g
Monounsaturated Fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated Fat -98.9%
Contains more Mono. FatMonounsaturated Fat +72758.9%
Contains more Poly. FatPolyunsaturated fat +5184.6%

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
Pecan
2
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +100%
Contains more FructoseFructose +200%
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 Pecan
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 Pecan Opinion
Calories 23kcal 691kcal Pecan
Protein 3.99g 9.17g Pecan
Fats 0.69g 71.97g Pecan
Vitamin C 8.2mg 1.1mg Alfalfa seeds
Net carbs 0.2g 4.26g Pecan
Carbs 2.1g 13.86g Pecan
Magnesium 27mg 121mg Pecan
Calcium 32mg 70mg Pecan
Potassium 79mg 410mg Pecan
Iron 0.96mg 2.53mg Pecan
Sugar 0.2g 3.97g Alfalfa seeds
Fiber 1.9g 9.6g Pecan
Copper 0.157mg 1.2mg Pecan
Zinc 0.92mg 4.53mg Pecan
Starch 0.46g Pecan
Phosphorus 70mg 277mg Pecan
Sodium 6mg 0mg Pecan
Vitamin A 155IU 56IU Alfalfa seeds
Vitamin A RAE 8µg 3µg Alfalfa seeds
Vitamin E 0.02mg 1.4mg Pecan
Manganese 0.188mg 4.5mg Pecan
Selenium 0.6µg 3.8µg Pecan
Vitamin B1 0.076mg 0.66mg Pecan
Vitamin B2 0.126mg 0.13mg Pecan
Vitamin B3 0.481mg 1.167mg Pecan
Vitamin B5 0.563mg 0.863mg Pecan
Vitamin B6 0.034mg 0.21mg Pecan
Vitamin K 30.5µg 3.5µg Alfalfa seeds
Folate 36µg 22µg Alfalfa seeds
Choline 14.4mg 40.5mg Pecan
Saturated Fat 0.069g 6.18g Alfalfa seeds
Monounsaturated Fat 0.056g 40.801g Pecan
Polyunsaturated fat 0.409g 21.614g Pecan
Tryptophan 0.093mg Pecan
Threonine 0.134mg 0.306mg Pecan
Isoleucine 0.143mg 0.336mg Pecan
Leucine 0.267mg 0.598mg Pecan
Lysine 0.214mg 0.287mg Pecan
Methionine 0.183mg Pecan
Phenylalanine 0.426mg Pecan
Valine 0.145mg 0.411mg Pecan
Histidine 0.262mg Pecan
Fructose 0.12g 0.04g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Pecan
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
31%
Pecan
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
149%
Pecan

Comparison summary

Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 6mg)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 3.77g)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 6.111g)
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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.