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Beechnuts vs. Alfalfa seeds — In-Depth Nutrition Comparison

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How are Beechnuts and Alfalfa seeds different?

  • Beechnuts are richer in Copper, Manganese, Vitamin B6, Potassium, Folate, Vitamin B1, Vitamin B2, and Iron, while Alfalfa seeds are higher in Phosphorus.
  • Beechnuts covers your daily need of Copper 57% more than Alfalfa seeds.
  • Beechnuts contain 83 times more Saturated Fat than Alfalfa seeds. Beechnuts contain 5.719g of Saturated Fat, while Alfalfa seeds contain 0.069g.

Nuts, beechnuts, dried and Alfalfa seeds, sprouted, raw types were used in this article.

Infographic

Beechnuts 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 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
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 PotassiumPotassium +1187.3%
Contains more IronIron +156.3%
Contains more CopperCopper +326.8%
Contains more ManganeseManganese +613.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3100%
Contains more ZincZinc +155.6%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -84.2%

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 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85% 0%
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 CVitamin C +89%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +194.4%
Contains more Vitamin B3Vitamin B3 +82.3%
Contains more Vitamin B5Vitamin B5 +64.3%
Contains more Vitamin B6Vitamin B6 +1911.8%
Contains more FolateFolate +213.9%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 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 +55.4%
Contains more FatsFats +7146.4%
Contains more CarbsCarbs +1495.2%
Contains more OtherOther +825%
Contains more WaterWater +1306.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 46% 42%
Saturated Fat: Sat. Fat 5.719 g
Monounsaturated Fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 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 +38992.9%
Contains more Poly. FatPolyunsaturated fat +4811.7%
Contains less Sat. FatSaturated Fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beechnuts Alfalfa seeds
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beechnuts Alfalfa seeds Opinion
Calories 576kcal 23kcal Beechnuts
Protein 6.2g 3.99g Beechnuts
Fats 50g 0.69g Beechnuts
Vitamin C 15.5mg 8.2mg Beechnuts
Net carbs 33.5g 0.2g Beechnuts
Carbs 33.5g 2.1g Beechnuts
Magnesium 0mg 27mg Alfalfa seeds
Calcium 1mg 32mg Alfalfa seeds
Potassium 1017mg 79mg Beechnuts
Iron 2.46mg 0.96mg Beechnuts
Sugar 0.2g Beechnuts
Fiber 1.9g Alfalfa seeds
Copper 0.67mg 0.157mg Beechnuts
Zinc 0.36mg 0.92mg Alfalfa seeds
Phosphorus 0mg 70mg Alfalfa seeds
Sodium 38mg 6mg Alfalfa seeds
Vitamin A 0IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 0.02mg Alfalfa seeds
Manganese 1.341mg 0.188mg Beechnuts
Selenium 0.6µg Alfalfa seeds
Vitamin B1 0.304mg 0.076mg Beechnuts
Vitamin B2 0.371mg 0.126mg Beechnuts
Vitamin B3 0.877mg 0.481mg Beechnuts
Vitamin B5 0.925mg 0.563mg Beechnuts
Vitamin B6 0.684mg 0.034mg Beechnuts
Vitamin K 30.5µg Alfalfa seeds
Folate 113µg 36µg Beechnuts
Choline 14.4mg Alfalfa seeds
Saturated Fat 5.719g 0.069g Alfalfa seeds
Monounsaturated Fat 21.892g 0.056g Beechnuts
Polyunsaturated fat 20.089g 0.409g Beechnuts
Tryptophan 0.069mg Beechnuts
Threonine 0.221mg 0.134mg Beechnuts
Isoleucine 0.245mg 0.143mg Beechnuts
Leucine 0.367mg 0.267mg Beechnuts
Lysine 0.367mg 0.214mg Beechnuts
Methionine 0.146mg Beechnuts
Phenylalanine 0.262mg Beechnuts
Valine 0.346mg 0.145mg Beechnuts
Histidine 0.172mg Beechnuts
Fructose 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beechnuts 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
41%
Beechnuts
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
60%
Beechnuts
21%
Alfalfa seeds

Comparison summary

Which food is lower in Sugar?
Beechnuts
Beechnuts is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 5.65g)
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 cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.