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Almond vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Important differences between Almond and Alfalfa seeds

  • Almond has more Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Fiber, Iron, and Calcium, however, Alfalfa seeds are richer in Vitamin K.
  • Almond's daily need coverage for Vitamin E is 171% more.
  • Almond contains 12 times more Manganese than Alfalfa seeds. Almond contains 2.179mg of Manganese, while Alfalfa seeds contain 0.188mg.

The food varieties used in the comparison are Nuts, almonds and Alfalfa seeds, sprouted, raw.

Infographic

Almond vs Alfalfa seeds infographic
Infographic link

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.
Almond
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +900%
Contains more CalciumCalcium +740.6%
Contains more PotassiumPotassium +827.8%
Contains more IronIron +286.5%
Contains more CopperCopper +556.7%
Contains more ZincZinc +239.1%
Contains more PhosphorusPhosphorus +587.1%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +1059%
Contains more SeleniumSelenium +583.3%

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.
Almond
7
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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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 +128050%
Contains more Vitamin B1Vitamin B1 +169.7%
Contains more Vitamin B2Vitamin B2 +803.2%
Contains more Vitamin B3Vitamin B3 +652.2%
Contains more Vitamin B6Vitamin B6 +302.9%
Contains more FolateFolate +22.2%
Contains more CholineCholine +261.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7650%
Contains more Vitamin B5Vitamin B5 +19.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
4
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +430.1%
Contains more FatsFats +7136.2%
Contains more CarbsCarbs +926.2%
Contains more OtherOther +640%
Contains more WaterWater +2004.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +56241.1%
Contains more Poly. FatPolyunsaturated fat +2914.4%
Contains less Sat. FatSaturated Fat -98.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
5
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 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 GlucoseGlucose +112.5%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Fructose ~0.12g
~equal in Lactose ~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 Alfalfa seeds
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Alfalfa seeds Opinion
Calories 579kcal 23kcal Almond
Protein 21.15g 3.99g Almond
Fats 49.93g 0.69g Almond
Vitamin C 0mg 8.2mg Alfalfa seeds
Net carbs 9.05g 0.2g Almond
Carbs 21.55g 2.1g Almond
Magnesium 270mg 27mg Almond
Calcium 269mg 32mg Almond
Potassium 733mg 79mg Almond
Iron 3.71mg 0.96mg Almond
Sugar 4.35g 0.2g Alfalfa seeds
Fiber 12.5g 1.9g Almond
Copper 1.031mg 0.157mg Almond
Zinc 3.12mg 0.92mg Almond
Starch 0.72g Almond
Phosphorus 481mg 70mg Almond
Sodium 1mg 6mg Almond
Vitamin A 2IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 25.63mg 0.02mg Almond
Manganese 2.179mg 0.188mg Almond
Selenium 4.1µg 0.6µg Almond
Vitamin B1 0.205mg 0.076mg Almond
Vitamin B2 1.138mg 0.126mg Almond
Vitamin B3 3.618mg 0.481mg Almond
Vitamin B5 0.471mg 0.563mg Alfalfa seeds
Vitamin B6 0.137mg 0.034mg Almond
Vitamin K 0µg 30.5µg Alfalfa seeds
Folate 44µg 36µg Almond
Trans Fat 0.015g 0g Alfalfa seeds
Choline 52.1mg 14.4mg Almond
Saturated Fat 3.802g 0.069g Alfalfa seeds
Monounsaturated Fat 31.551g 0.056g Almond
Polyunsaturated fat 12.329g 0.409g Almond
Tryptophan 0.211mg Almond
Threonine 0.601mg 0.134mg Almond
Isoleucine 0.751mg 0.143mg Almond
Leucine 1.473mg 0.267mg Almond
Lysine 0.568mg 0.214mg Almond
Methionine 0.157mg Almond
Phenylalanine 1.132mg Almond
Valine 0.855mg 0.145mg Almond
Histidine 0.539mg Almond
Fructose 0.11g 0.12g Alfalfa seeds
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Alfalfa seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
78%
Almond
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
142%
Almond
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 3.733g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.