Alfalfa seeds vs. Pine nuts — In-Depth Nutrition Comparison
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How are alfalfa seeds and pine nuts different?
- Pine nuts are higher than alfalfa seeds in manganese, copper, phosphorus, vitamin E, iron, magnesium, zinc, vitamin B3, and vitamin B1.
- Pine nuts cover your daily need for manganese, 375% more than alfalfa seeds.
- Alfalfa seeds are lower in saturated fat.
Alfalfa seeds, sprouted, raw and Nuts, pine nuts, dried types were used in this article.
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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.
| Contains more CalciumCalcium | +100% |
| Contains more MagnesiumMagnesium | +829.6% |
| Contains more PotassiumPotassium | +655.7% |
| Contains more IronIron | +476% |
| Contains more CopperCopper | +743.3% |
| Contains more ZincZinc | +601.1% |
| Contains more PhosphorusPhosphorus | +721.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +4581.9% |
| Contains more SeleniumSelenium | +16.7% |
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.
| Contains more Vitamin CVitamin C | +925% |
| Contains more Vitamin AVitamin A | +700% |
| Contains more Vitamin B5Vitamin B5 | +79.9% |
| Contains more Vitamin EVitamin E | +46550% |
| Contains more Vitamin B1Vitamin B1 | +378.9% |
| Contains more Vitamin B2Vitamin B2 | +80.2% |
| Contains more Vitamin B3Vitamin B3 | +812.1% |
| Contains more Vitamin B6Vitamin B6 | +176.5% |
| Contains more Vitamin KVitamin K | +76.7% |
| Contains more CholineCholine | +287.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.188mg | 8.802mg | 375% |
| Polyunsaturated fat | 0.409g | 34.071g | 224% |
| Copper | 0.157mg | 1.324mg | 130% |
| Fats | 0.69g | 68.37g | 104% |
| Phosphorus | 70mg | 575mg | 72% |
| Vitamin E | 0.02mg | 9.33mg | 62% |
| Iron | 0.96mg | 5.53mg | 57% |
| Magnesium | 27mg | 251mg | 53% |
| Zinc | 0.92mg | 6.45mg | 50% |
| Monounsaturated fat | 0.056g | 18.764g | 47% |
| Calories | 23kcal | 673kcal | 33% |
| Vitamin B3 | 0.481mg | 4.387mg | 24% |
| Vitamin B1 | 0.076mg | 0.364mg | 24% |
| Saturated fat | 0.069g | 4.899g | 22% |
| Vitamin K | 30.5µg | 53.9µg | 20% |
| Protein | 3.99g | 13.69g | 19% |
| Potassium | 79mg | 597mg | 15% |
| Choline | 14.4mg | 55.8mg | 8% |
| Vitamin B2 | 0.126mg | 0.227mg | 8% |
| Vitamin C | 8.2mg | 0.8mg | 8% |
| Fiber | 1.9g | 3.7g | 7% |
| Vitamin B5 | 0.563mg | 0.313mg | 5% |
| Vitamin B6 | 0.034mg | 0.094mg | 5% |
| Carbs | 2.1g | 13.08g | 4% |
| Calcium | 32mg | 16mg | 2% |
| Vitamin A | 8µg | 1µg | 1% |
| Starch | 1.43g | 1% | |
| Folate | 36µg | 34µg | 1% |
| Net carbs | 0.2g | 9.38g | N/A |
| Sugar | 0.2g | 3.59g | N/A |
| Sodium | 6mg | 2mg | 0% |
| Selenium | 0.6µg | 0.7µg | 0% |
| Tryptophan | 0.107mg | 0% | |
| Threonine | 0.134mg | 0.37mg | 0% |
| Isoleucine | 0.143mg | 0.542mg | 0% |
| Leucine | 0.267mg | 0.991mg | 0% |
| Lysine | 0.214mg | 0.54mg | 0% |
| Methionine | 0.259mg | 0% | |
| Phenylalanine | 0.524mg | 0% | |
| Valine | 0.145mg | 0.687mg | 0% |
| Histidine | 0.341mg | 0% | |
| Fructose | 0.12g | 0.07g | 0% |
| Omega-3 - ALA | 0.112g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.052g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.404g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.99 g
Fats:
0.69 g
Carbs:
2.1 g
Water:
92.82 g
Other:
0.4 g
Protein:
13.69 g
Fats:
68.37 g
Carbs:
13.08 g
Water:
2.28 g
Other:
2.58 g
| Contains more WaterWater | +3971.1% |
| Contains more ProteinProtein | +243.1% |
| Contains more FatsFats | +9808.7% |
| Contains more CarbsCarbs | +522.9% |
| Contains more OtherOther | +545% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.069 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.409 g
Saturated fat:
Sat. Fat
4.899 g
Monounsaturated fat:
Mono. Fat
18.764 g
Polyunsaturated fat:
Poly. Fat
34.071 g
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +33407.1% |
| Contains more Poly. FatPolyunsaturated fat | +8230.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.08 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
1.43 g
Sucrose:
3.45 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
