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Cashew vs. Alfalfa seeds — In-Depth Nutrition Comparison

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How are Cashew and Alfalfa seeds different?

  • Cashew is higher than Alfalfa seeds in Copper, Phosphorus, Iron, Manganese, Magnesium, Zinc, Selenium, Vitamin B6, and Vitamin B1.
  • Cashew covers your daily need of Copper 226% more than Alfalfa seeds.
  • Cashew contains 113 times more Saturated Fat than Alfalfa seeds. Cashew contains 7.783g of Saturated Fat, while Alfalfa seeds contain 0.069g.

Nuts, cashew nuts, raw and Alfalfa seeds, sprouted, raw types were used in this article.

Infographic

Cashew 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.
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
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 +981.5%
Contains more CalciumCalcium +15.6%
Contains more PotassiumPotassium +735.4%
Contains more IronIron +595.8%
Contains more CopperCopper +1298.1%
Contains more ZincZinc +528.3%
Contains more PhosphorusPhosphorus +747.1%
Contains more ManganeseManganese +780.3%
Contains more SeleniumSelenium +3216.7%
Contains less SodiumSodium -50%

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.
Cashew
6
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 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 E Vitamin E +4400%
Contains more Vitamin B1Vitamin B1 +456.6%
Contains more Vitamin B3Vitamin B3 +120.8%
Contains more Vitamin B5Vitamin B5 +53.5%
Contains more Vitamin B6Vitamin B6 +1126.5%
Contains more Vitamin KVitamin K +11.8%
Contains more Vitamin CVitamin C +1540%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +117.2%
Contains more FolateFolate +44%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 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 +356.6%
Contains more FatsFats +6255.1%
Contains more CarbsCarbs +1337.6%
Contains more OtherOther +535%
Contains more WaterWater +1685%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
2
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 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 +42394.6%
Contains more Poly. FatPolyunsaturated fat +1818.1%
Contains less Sat. FatSaturated Fat -99.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
2
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 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 GlucoseGlucose +60%
Contains more FructoseFructose +140%
~equal in Lactose ~0g
~equal in Maltose ~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.
Cashew Alfalfa seeds
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium 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 Cashew Alfalfa seeds Opinion
Calories 553kcal 23kcal Cashew
Protein 18.22g 3.99g Cashew
Fats 43.85g 0.69g Cashew
Vitamin C 0.5mg 8.2mg Alfalfa seeds
Net carbs 26.89g 0.2g Cashew
Carbs 30.19g 2.1g Cashew
Magnesium 292mg 27mg Cashew
Calcium 37mg 32mg Cashew
Potassium 660mg 79mg Cashew
Iron 6.68mg 0.96mg Cashew
Sugar 5.91g 0.2g Alfalfa seeds
Fiber 3.3g 1.9g Cashew
Copper 2.195mg 0.157mg Cashew
Zinc 5.78mg 0.92mg Cashew
Starch 23.49g Cashew
Phosphorus 593mg 70mg Cashew
Sodium 12mg 6mg Alfalfa seeds
Vitamin A 0IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 0.9mg 0.02mg Cashew
Manganese 1.655mg 0.188mg Cashew
Selenium 19.9µg 0.6µg Cashew
Vitamin B1 0.423mg 0.076mg Cashew
Vitamin B2 0.058mg 0.126mg Alfalfa seeds
Vitamin B3 1.062mg 0.481mg Cashew
Vitamin B5 0.864mg 0.563mg Cashew
Vitamin B6 0.417mg 0.034mg Cashew
Vitamin K 34.1µg 30.5µg Cashew
Folate 25µg 36µg Alfalfa seeds
Choline 14.4mg Alfalfa seeds
Saturated Fat 7.783g 0.069g Alfalfa seeds
Monounsaturated Fat 23.797g 0.056g Cashew
Polyunsaturated fat 7.845g 0.409g Cashew
Tryptophan 0.287mg Cashew
Threonine 0.688mg 0.134mg Cashew
Isoleucine 0.789mg 0.143mg Cashew
Leucine 1.472mg 0.267mg Cashew
Lysine 0.928mg 0.214mg Cashew
Methionine 0.362mg Cashew
Phenylalanine 0.951mg Cashew
Valine 1.094mg 0.145mg Cashew
Histidine 0.456mg Cashew
Fructose 0.05g 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew 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
32%
Cashew
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
200%
Cashew
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 5.71g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 7.714g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 25)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $2.5)
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.