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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% 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% 2.7% 0.4% 0% 19% 29% 9% 34% 7.8% 0% 76% 27% 7.9%
Contains more Vitamin EVitamin 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 +∞%
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

All nutrients comparison - raw data values

Nutrient Almond butter Alfalfa seeds DV% diff.
Vitamin E 24.21mg 0.02mg 161%
Polyunsaturated fat 13.613g 0.409g 88%
Copper 0.934mg 0.157mg 86%
Fats 55.5g 0.69g 84%
Manganese 2.131mg 0.188mg 84%
Monounsaturated fat 32.445g 0.056g 81%
Phosphorus 508mg 70mg 63%
Vitamin B2 0.939mg 0.126mg 63%
Magnesium 279mg 27mg 60%
Protein 20.96g 3.99g 34%
Fiber 10.3g 1.9g 34%
Calcium 347mg 32mg 32%
Iron 3.49mg 0.96mg 32%
Calories 614kcal 23kcal 30%
Vitamin K 0µg 30.5µg 25%
Zinc 3.29mg 0.92mg 22%
Potassium 748mg 79mg 20%
Saturated fat 4.152g 0.069g 19%
Vitamin B3 3.155mg 0.481mg 17%
Vitamin C 0mg 8.2mg 9%
Choline 52.1mg 14.4mg 7%
Carbs 18.82g 2.1g 6%
Vitamin B6 0.103mg 0.034mg 5%
Vitamin B5 0.318mg 0.563mg 5%
Folate 53µg 36µg 4%
Vitamin B1 0.041mg 0.076mg 3%
Selenium 2.4µg 0.6µg 3%
Vitamin A 0µg 8µg 1%
Net carbs 8.52g 0.2g N/A
Sugar 4.43g 0.2g N/A
Starch 0.08g 0%
Sodium 7mg 6mg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0.134mg 0%
Isoleucine 0.813mg 0.143mg 0%
Leucine 1.483mg 0.267mg 0%
Lysine 0.612mg 0.214mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0.145mg 0%
Histidine 0.55mg 0%
Fructose 0g 0.12g 0%

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

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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. 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.