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Alfalfa seeds vs. Tahini — In-Depth Nutrition Comparison

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What are the differences between Alfalfa seeds and Tahini?

  • Tahini is richer than Alfalfa seeds in Copper, Iron, Vitamin B1, Phosphorus, Selenium, Manganese, Calcium, Zinc, and Vitamin B3.
  • Tahini's daily need coverage for Copper is 161% more.
  • The amount of Saturated Fat in Alfalfa seeds are lower.

We used Alfalfa seeds, sprouted, raw and Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) types in this article.

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Alfalfa seeds vs Tahini 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%
Tahini
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 128% 37% 336% 537% 126% 314% 15% 190% 188%
Contains less SodiumSodium -94.8%
Contains more MagnesiumMagnesium +251.9%
Contains more CalciumCalcium +1231.3%
Contains more PotassiumPotassium +424.1%
Contains more IronIron +832.3%
Contains more CopperCopper +925.5%
Contains more ZincZinc +402.2%
Contains more PhosphorusPhosphorus +945.7%
Contains more ManganeseManganese +674.5%
Contains more SeleniumSelenium +5633.3%

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%
Tahini
8
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% 4% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +131.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin E Vitamin E +1150%
Contains more Vitamin B1Vitamin B1 +1505.3%
Contains more Vitamin B2Vitamin B2 +275.4%
Contains more Vitamin B3Vitamin B3 +1033.1%
Contains more Vitamin B5Vitamin B5 +23.1%
Contains more Vitamin B6Vitamin B6 +338.2%
Contains more FolateFolate +172.2%
Contains more CholineCholine +79.2%
~equal in Vitamin D ~0µg
~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
Tahini
4
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Contains more WaterWater +2943.3%
Contains more ProteinProtein +326.1%
Contains more FatsFats +7691.3%
Contains more CarbsCarbs +909%
Contains more OtherOther +1150%

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
Tahini
2
15% 40% 46%
Saturated Fat: Sat. Fat 7.529 g
Monounsaturated Fat: Mono. Fat 20.302 g
Polyunsaturated fat: Poly. Fat 23.564 g
Contains less Sat. FatSaturated Fat -99.1%
Contains more Mono. FatMonounsaturated Fat +36153.6%
Contains more Poly. FatPolyunsaturated fat +5661.4%

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Tahini Opinion
Calories 23kcal 595kcal Tahini
Protein 3.99g 17g Tahini
Fats 0.69g 53.76g Tahini
Vitamin C 8.2mg 0mg Alfalfa seeds
Net carbs 0.2g 11.89g Tahini
Carbs 2.1g 21.19g Tahini
Magnesium 27mg 95mg Tahini
Calcium 32mg 426mg Tahini
Potassium 79mg 414mg Tahini
Iron 0.96mg 8.95mg Tahini
Sugar 0.2g 0.49g Alfalfa seeds
Fiber 1.9g 9.3g Tahini
Copper 0.157mg 1.61mg Tahini
Zinc 0.92mg 4.62mg Tahini
Phosphorus 70mg 732mg Tahini
Sodium 6mg 115mg Alfalfa seeds
Vitamin A 155IU 67IU Alfalfa seeds
Vitamin A RAE 8µg 3µg Alfalfa seeds
Vitamin E 0.02mg 0.25mg Tahini
Manganese 0.188mg 1.456mg Tahini
Selenium 0.6µg 34.4µg Tahini
Vitamin B1 0.076mg 1.22mg Tahini
Vitamin B2 0.126mg 0.473mg Tahini
Vitamin B3 0.481mg 5.45mg Tahini
Vitamin B5 0.563mg 0.693mg Tahini
Vitamin B6 0.034mg 0.149mg Tahini
Vitamin K 30.5µg 0µg Alfalfa seeds
Folate 36µg 98µg Tahini
Choline 14.4mg 25.8mg Tahini
Saturated Fat 0.069g 7.529g Alfalfa seeds
Monounsaturated Fat 0.056g 20.302g Tahini
Polyunsaturated fat 0.409g 23.564g Tahini
Tryptophan 0.372mg Tahini
Threonine 0.134mg 0.706mg Tahini
Isoleucine 0.143mg 0.731mg Tahini
Leucine 0.267mg 1.302mg Tahini
Lysine 0.214mg 0.545mg Tahini
Methionine 0.561mg Tahini
Phenylalanine 0.901mg Tahini
Valine 0.145mg 0.95mg Tahini
Histidine 0.5mg Tahini
Fructose 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Tahini
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
53%
Tahini
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
194%
Tahini

Comparison summary

Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 109mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 7.46g)
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. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/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.