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Alfalfa seeds vs. Pili nuts — In-Depth Nutrition Comparison

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What are the main differences between Alfalfa seeds and Pili nuts?

  • Alfalfa seeds have less Manganese, Copper, Phosphorus, Vitamin B1, Magnesium, Iron, Zinc, Potassium, and Calcium than Pili nuts.
  • Pili nuts' daily need coverage for Saturated Fat is 156% higher.
  • Alfalfa seeds contain less Saturated Fat.

We used Alfalfa seeds, sprouted, raw and Nuts, pilinuts, dried types in this comparison.

Infographic

Alfalfa seeds vs Pili nuts 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 216% 44% 45% 132% 319% 81% 246% 0.39% 302% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1018.5%
Contains more CalciumCalcium +353.1%
Contains more PotassiumPotassium +541.8%
Contains more IronIron +267.7%
Contains more CopperCopper +510.2%
Contains more ZincZinc +222.8%
Contains more PhosphorusPhosphorus +721.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1130.3%

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%
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% 2.5% 0% 0% 228% 21% 9.7% 29% 27% 0% 0% 45% 0%
Contains more Vitamin CVitamin C +1266.7%
Contains more Vitamin AVitamin A +278%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +35.5%
Contains more Vitamin B5Vitamin B5 +17.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1101.3%
Contains more Vitamin B6Vitamin B6 +238.2%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.519mg
~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
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 g
Contains more WaterWater +3250.9%
Contains more ProteinProtein +170.7%
Contains more FatsFats +11429%
Contains more CarbsCarbs +89.5%
Contains more OtherOther +625%

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
41% 49% 10%
Saturated Fat: Sat. Fat 31.184 g
Monounsaturated Fat: Mono. Fat 37.229 g
Polyunsaturated fat: Poly. Fat 7.605 g
Contains less Sat. FatSaturated Fat -99.8%
Contains more Mono. FatMonounsaturated Fat +66380.4%
Contains more Poly. FatPolyunsaturated fat +1759.4%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Pili nuts Opinion
Calories 23kcal 719kcal Pili nuts
Protein 3.99g 10.8g Pili nuts
Fats 0.69g 79.55g Pili nuts
Vitamin C 8.2mg 0.6mg Alfalfa seeds
Net carbs 0.2g 3.98g Pili nuts
Carbs 2.1g 3.98g Pili nuts
Magnesium 27mg 302mg Pili nuts
Calcium 32mg 145mg Pili nuts
Potassium 79mg 507mg Pili nuts
Iron 0.96mg 3.53mg Pili nuts
Sugar 0.2g Pili nuts
Fiber 1.9g Alfalfa seeds
Copper 0.157mg 0.958mg Pili nuts
Zinc 0.92mg 2.97mg Pili nuts
Phosphorus 70mg 575mg Pili nuts
Sodium 6mg 3mg Pili nuts
Vitamin A 155IU 41IU Alfalfa seeds
Vitamin A RAE 8µg 2µg Alfalfa seeds
Vitamin E 0.02mg Alfalfa seeds
Manganese 0.188mg 2.313mg Pili nuts
Selenium 0.6µg Alfalfa seeds
Vitamin B1 0.076mg 0.913mg Pili nuts
Vitamin B2 0.126mg 0.093mg Alfalfa seeds
Vitamin B3 0.481mg 0.519mg Pili nuts
Vitamin B5 0.563mg 0.479mg Alfalfa seeds
Vitamin B6 0.034mg 0.115mg Pili nuts
Vitamin K 30.5µg Alfalfa seeds
Folate 36µg 60µg Pili nuts
Choline 14.4mg Alfalfa seeds
Saturated Fat 0.069g 31.184g Alfalfa seeds
Monounsaturated Fat 0.056g 37.229g Pili nuts
Polyunsaturated fat 0.409g 7.605g Pili nuts
Tryptophan 0.189mg Pili nuts
Threonine 0.134mg 0.407mg Pili nuts
Isoleucine 0.143mg 0.483mg Pili nuts
Leucine 0.267mg 0.89mg Pili nuts
Lysine 0.214mg 0.369mg Pili nuts
Methionine 0.395mg Pili nuts
Phenylalanine 0.497mg Pili nuts
Valine 0.145mg 0.701mg Pili nuts
Histidine 0.255mg Pili nuts
Fructose 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Pili nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
28%
Pili nuts
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
139%
Pili nuts

Comparison summary

Which food is lower in Sugar?
Pili nuts
Pili nuts is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Pili nuts
Pili nuts contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Pili nuts
Pili nuts is relatively richer in minerals
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 31.115g)
Which food is richer in vitamins?
Alfalfa seeds
Alfalfa seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.