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  6. Alfalfa seeds vs. Tahini

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 is lower.

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

Infographic

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
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% 2.7% 0.4% 0% 19% 29% 9% 34% 7.8% 0% 76% 27% 7.9%
Tahini
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% 1% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Tahini DV% diff.
Copper 0.157mg 1.61mg 161%
Polyunsaturated fat 0.409g 23.564g 154%
Iron 0.96mg 8.95mg 100%
Vitamin B1 0.076mg 1.22mg 95%
Phosphorus 70mg 732mg 95%
Fats 0.69g 53.76g 82%
Selenium 0.6µg 34.4µg 61%
Manganese 0.188mg 1.456mg 55%
Monounsaturated fat 0.056g 20.302g 51%
Calcium 32mg 426mg 39%
Saturated fat 0.069g 7.529g 34%
Zinc 0.92mg 4.62mg 34%
Vitamin B3 0.481mg 5.45mg 31%
Fiber 1.9g 9.3g 30%
Calories 23kcal 595kcal 29%
Vitamin B2 0.126mg 0.473mg 27%
Protein 3.99g 17g 26%
Vitamin K 30.5µg 0µg 25%
Folate 36µg 98µg 16%
Magnesium 27mg 95mg 16%
Potassium 79mg 414mg 10%
Vitamin B6 0.034mg 0.149mg 9%
Vitamin C 8.2mg 0mg 9%
Carbs 2.1g 21.19g 6%
Sodium 6mg 115mg 5%
Vitamin B5 0.563mg 0.693mg 3%
Choline 14.4mg 25.8mg 2%
Vitamin E 0.02mg 0.25mg 2%
Vitamin A 8µg 3µg 1%
Net carbs 0.2g 11.89g N/A
Sugar 0.2g 0.49g N/A
Tryptophan 0.372mg 0%
Threonine 0.134mg 0.706mg 0%
Isoleucine 0.143mg 0.731mg 0%
Leucine 0.267mg 1.302mg 0%
Lysine 0.214mg 0.545mg 0%
Methionine 0.561mg 0%
Phenylalanine 0.901mg 0%
Valine 0.145mg 0.95mg 0%
Histidine 0.5mg 0%
Fructose 0.12g 0%

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
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
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%

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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.