Alfalfa seeds vs. Walnut — In-Depth Nutrition Comparison
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What are the main differences between Alfalfa seeds and Walnut?
- Alfalfa seeds are richer in Vitamin K, yet Walnut is richer in Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, Iron, Vitamin B1, and Zinc.
- Walnut's daily need coverage for Copper is 159% higher.
- Alfalfa seeds have 11 times more Vitamin K than Walnut. Alfalfa seeds have 30.5µg of Vitamin K, while Walnut has 2.7µg.
- Alfalfa seeds contain less Saturated Fat.
We used Alfalfa seeds, sprouted, raw and Nuts, walnuts, english types in this comparison.
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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 MagnesiumMagnesium | +485.2% |
| Contains more CalciumCalcium | +206.3% |
| Contains more PotassiumPotassium | +458.2% |
| Contains more IronIron | +203.1% |
| Contains more CopperCopper | +910.2% |
| Contains more ZincZinc | +235.9% |
| Contains more PhosphorusPhosphorus | +394.3% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +1716% |
| Contains more SeleniumSelenium | +716.7% |
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 | +530.8% |
| Contains more Vitamin AVitamin A | +675% |
| Contains more Vitamin KVitamin K | +1029.6% |
| Contains more Vitamin E Vitamin E | +3400% |
| Contains more Vitamin B1Vitamin B1 | +348.7% |
| Contains more Vitamin B2Vitamin B2 | +19% |
| Contains more Vitamin B3Vitamin B3 | +133.9% |
| Contains more Vitamin B6Vitamin B6 | +1479.4% |
| Contains more FolateFolate | +172.2% |
| Contains more CholineCholine | +172.2% |
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:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more WaterWater | +2180.6% |
| Contains more ProteinProtein | +281.7% |
| Contains more FatsFats | +9350.7% |
| Contains more CarbsCarbs | +552.9% |
| Contains more OtherOther | +345% |
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
6.126 g
Monounsaturated Fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated Fat | -98.9% |
| Contains more Mono. FatMonounsaturated Fat | +15851.8% |
| Contains more Poly. FatPolyunsaturated fat | +11434% |
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:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more FructoseFructose | +33.3% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Glucose
~0.08g
~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.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 23kcal | 654kcal |
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| Protein | 3.99g | 15.23g |
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| Fats | 0.69g | 65.21g |
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| Vitamin C | 8.2mg | 1.3mg |
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| Net carbs | 0.2g | 7.01g |
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| Carbs | 2.1g | 13.71g |
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| Magnesium | 27mg | 158mg |
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| Calcium | 32mg | 98mg |
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| Potassium | 79mg | 441mg |
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| Iron | 0.96mg | 2.91mg |
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| Sugar | 0.2g | 2.61g |
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| Fiber | 1.9g | 6.7g |
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| Copper | 0.157mg | 1.586mg |
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| Zinc | 0.92mg | 3.09mg |
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| Starch | 0.06g |
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| Phosphorus | 70mg | 346mg |
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| Sodium | 6mg | 2mg |
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| Vitamin A | 155IU | 20IU |
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| Vitamin A RAE | 8µg | 1µg |
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| Vitamin E | 0.02mg | 0.7mg |
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| Manganese | 0.188mg | 3.414mg |
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| Selenium | 0.6µg | 4.9µg |
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| Vitamin B1 | 0.076mg | 0.341mg |
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| Vitamin B2 | 0.126mg | 0.15mg |
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| Vitamin B3 | 0.481mg | 1.125mg |
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| Vitamin B5 | 0.563mg | 0.57mg |
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| Vitamin B6 | 0.034mg | 0.537mg |
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| Vitamin K | 30.5µg | 2.7µg |
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| Folate | 36µg | 98µg |
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| Choline | 14.4mg | 39.2mg |
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| Saturated Fat | 0.069g | 6.126g |
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| Monounsaturated Fat | 0.056g | 8.933g |
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| Polyunsaturated fat | 0.409g | 47.174g |
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| Tryptophan | 0.17mg |
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| Threonine | 0.134mg | 0.596mg |
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| Isoleucine | 0.143mg | 0.625mg |
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| Leucine | 0.267mg | 1.17mg |
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| Lysine | 0.214mg | 0.424mg |
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| Methionine | 0.236mg |
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| Phenylalanine | 0.711mg |
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| Valine | 0.145mg | 0.753mg |
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| Histidine | 0.391mg |
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| Fructose | 0.12g | 0.09g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
21%
152%
Comparison summary
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food contains less Sodium?
Walnut contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds is lower in Sugar (difference - 2.41g)
Which food is lower in Saturated Fat?
Alfalfa seeds is lower in Saturated Fat (difference - 6.057g)
Which food is lower in glycemic index?
Alfalfa seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Alfalfa seeds is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)