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Almond butter vs. Alfalfa seeds — In-Depth Nutrition Comparison

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What are the main differences between Almond butter and Alfalfa seeds?

  • Almond butter is richer in Vitamin E , Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Fiber, Iron, and Calcium, yet Alfalfa seeds are richer in Vitamin K.
  • Almond butter's daily need coverage for Vitamin E is 161% higher.
  • Almond butter has 11 times more Manganese than Alfalfa seeds. Almond butter has 2.131mg of Manganese, while Alfalfa seeds have 0.188mg.

We used Nuts, almond butter, plain, without salt added and Alfalfa seeds, sprouted, raw types in this comparison.

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Almond butter vs Alfalfa seeds 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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%
Contains more MagnesiumMagnesium +933.3%
Contains more CalciumCalcium +984.4%
Contains more PotassiumPotassium +846.8%
Contains more IronIron +263.5%
Contains more CopperCopper +494.9%
Contains more ZincZinc +257.6%
Contains more PhosphorusPhosphorus +625.7%
Contains more ManganeseManganese +1033.5%
Contains more SeleniumSelenium +300%
Contains less SodiumSodium -14.3%

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 0% 0.06% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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%
Contains more Vitamin E Vitamin E +120950%
Contains more Vitamin B2Vitamin B2 +645.2%
Contains more Vitamin B3Vitamin B3 +555.9%
Contains more Vitamin B6Vitamin B6 +202.9%
Contains more FolateFolate +47.2%
Contains more CholineCholine +261.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15400%
Contains more Vitamin B1Vitamin B1 +85.4%
Contains more Vitamin B5Vitamin B5 +77%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
Contains more ProteinProtein +425.3%
Contains more FatsFats +7943.5%
Contains more CarbsCarbs +796.2%
Contains more OtherOther +670%
Contains more WaterWater +5559.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated Fat: Sat. Fat 4.152 g
Monounsaturated Fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
13% 10% 77%
Saturated Fat: Sat. Fat 0.069 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.409 g
Contains more Mono. FatMonounsaturated Fat +57837.5%
Contains more Poly. FatPolyunsaturated fat +3228.4%
Contains less Sat. FatSaturated Fat -98.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
40% 60%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.08 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +300%
Contains more FructoseFructose +∞%
~equal in Lactose ~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.
Almond butter Alfalfa seeds
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Alfalfa seeds Opinion
Calories 614kcal 23kcal Almond butter
Protein 20.96g 3.99g Almond butter
Fats 55.5g 0.69g Almond butter
Vitamin C 0mg 8.2mg Alfalfa seeds
Net carbs 8.52g 0.2g Almond butter
Carbs 18.82g 2.1g Almond butter
Magnesium 279mg 27mg Almond butter
Calcium 347mg 32mg Almond butter
Potassium 748mg 79mg Almond butter
Iron 3.49mg 0.96mg Almond butter
Sugar 4.43g 0.2g Alfalfa seeds
Fiber 10.3g 1.9g Almond butter
Copper 0.934mg 0.157mg Almond butter
Zinc 3.29mg 0.92mg Almond butter
Starch 0.08g Almond butter
Phosphorus 508mg 70mg Almond butter
Sodium 7mg 6mg Alfalfa seeds
Vitamin A 1IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 24.21mg 0.02mg Almond butter
Manganese 2.131mg 0.188mg Almond butter
Selenium 2.4µg 0.6µg Almond butter
Vitamin B1 0.041mg 0.076mg Alfalfa seeds
Vitamin B2 0.939mg 0.126mg Almond butter
Vitamin B3 3.155mg 0.481mg Almond butter
Vitamin B5 0.318mg 0.563mg Alfalfa seeds
Vitamin B6 0.103mg 0.034mg Almond butter
Vitamin K 0µg 30.5µg Alfalfa seeds
Folate 53µg 36µg Almond butter
Choline 52.1mg 14.4mg Almond butter
Saturated Fat 4.152g 0.069g Alfalfa seeds
Monounsaturated Fat 32.445g 0.056g Almond butter
Polyunsaturated fat 13.613g 0.409g Almond butter
Tryptophan 0.159mg Almond butter
Threonine 0.555mg 0.134mg Almond butter
Isoleucine 0.813mg 0.143mg Almond butter
Leucine 1.483mg 0.267mg Almond butter
Lysine 0.612mg 0.214mg Almond butter
Methionine 0.122mg Almond butter
Phenylalanine 1.149mg Almond butter
Valine 0.937mg 0.145mg Almond butter
Histidine 0.55mg Almond butter
Fructose 0g 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Alfalfa seeds
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
68%
Almond butter
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
141%
Almond butter
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 4.23g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 4.083g)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $3)
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 richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/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.