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

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How are Cashew butter and Alfalfa seeds different?

  • Cashew butter has more Copper, Iron, Phosphorus, Magnesium, Vitamin E , Zinc, Selenium, and Vitamin B6 than Alfalfa seeds.
  • Daily need coverage for Copper from Cashew butter is 178% higher.
  • Cashew butter contains 254 times more Vitamin E than Alfalfa seeds. While Cashew butter contains 5.08mg of Vitamin E , Alfalfa seeds contain only 0.02mg.
  • Alfalfa seeds have less Saturated Fat.

Nuts, cashew butter, plain, with salt added and Alfalfa seeds, sprouted, raw are the varieties used in this article.

Infographic

Cashew 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 147% 18% 39% 184% 586% 121% 166% 38% 0% 51%
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 +663%
Contains more CalciumCalcium +90.6%
Contains more PotassiumPotassium +465.8%
Contains more IronIron +411.5%
Contains more CopperCopper +1019.7%
Contains more ZincZinc +381.5%
Contains more PhosphorusPhosphorus +454.3%
Contains more SeleniumSelenium +1450%
Contains less SodiumSodium -98%

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% 102% 0% 40% 37% 21% 0% 47% 0% 76% 41% 26%
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 +25300%
Contains more Vitamin B1Vitamin B1 +107.9%
Contains more Vitamin B2Vitamin B2 +26.2%
Contains more Vitamin B3Vitamin B3 +130.4%
Contains more Vitamin B6Vitamin B6 +497.1%
Contains more FolateFolate +52.8%
Contains more CholineCholine +235.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~30.5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 53% 30% 2% 2%
Protein: 12.12 g
Fats: 53.03 g
Carbs: 30.3 g
Water: 2.34 g
Other: 2.21 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 +203.8%
Contains more FatsFats +7585.5%
Contains more CarbsCarbs +1342.9%
Contains more OtherOther +452.5%
Contains more WaterWater +3866.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated Fat: Sat. Fat 10.606 g
Monounsaturated Fat: Mono. Fat 26.709 g
Polyunsaturated fat: Poly. Fat 13.371 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 +47594.6%
Contains more Poly. FatPolyunsaturated fat +3169.2%
Contains less Sat. FatSaturated Fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew butter Alfalfa seeds
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew butter Alfalfa seeds Opinion
Calories 609kcal 23kcal Cashew butter
Protein 12.12g 3.99g Cashew butter
Fats 53.03g 0.69g Cashew butter
Vitamin C 0mg 8.2mg Alfalfa seeds
Net carbs 27.3g 0.2g Cashew butter
Carbs 30.3g 2.1g Cashew butter
Magnesium 206mg 27mg Cashew butter
Calcium 61mg 32mg Cashew butter
Potassium 447mg 79mg Cashew butter
Iron 4.91mg 0.96mg Cashew butter
Sugar 9.09g 0.2g Alfalfa seeds
Fiber 3g 1.9g Cashew butter
Copper 1.758mg 0.157mg Cashew butter
Zinc 4.43mg 0.92mg Cashew butter
Phosphorus 388mg 70mg Cashew butter
Sodium 295mg 6mg Alfalfa seeds
Vitamin A 0IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 5.08mg 0.02mg Cashew butter
Manganese 0.188mg Alfalfa seeds
Selenium 9.3µg 0.6µg Cashew butter
Vitamin B1 0.158mg 0.076mg Cashew butter
Vitamin B2 0.159mg 0.126mg Cashew butter
Vitamin B3 1.108mg 0.481mg Cashew butter
Vitamin B5 0.563mg Alfalfa seeds
Vitamin B6 0.203mg 0.034mg Cashew butter
Vitamin K 30.3µg 30.5µg Alfalfa seeds
Folate 55µg 36µg Cashew butter
Choline 48.3mg 14.4mg Cashew butter
Saturated Fat 10.606g 0.069g Alfalfa seeds
Monounsaturated Fat 26.709g 0.056g Cashew butter
Polyunsaturated fat 13.371g 0.409g Cashew butter
Tryptophan 0.162mg Cashew butter
Threonine 0.388mg 0.134mg Cashew butter
Isoleucine 0.445mg 0.143mg Cashew butter
Leucine 0.831mg 0.267mg Cashew butter
Lysine 0.523mg 0.214mg Cashew butter
Methionine 0.204mg Cashew butter
Phenylalanine 0.537mg Cashew butter
Valine 0.617mg 0.145mg Cashew butter
Histidine 0.257mg Cashew butter
Fructose 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew 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
30%
Cashew butter
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
135%
Cashew butter
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Cashew butter
Cashew butter is relatively richer in minerals
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 8.89g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 289mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 10.537g)
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 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. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/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.