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Mixed nuts vs. Alfalfa seeds — In-Depth Nutrition Comparison

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How are Mixed nuts and Alfalfa seeds different?

  • Mixed nuts are higher than Alfalfa seeds in Copper, Manganese, Selenium, Phosphorus, Vitamin E , Magnesium, Vitamin B3, Vitamin B6, and Zinc.
  • Mixed nuts covers your daily need of Copper 83% more than Alfalfa seeds.
  • Mixed nuts contain 391 times more Vitamin E than Alfalfa seeds. Mixed nuts contain 7.82mg of Vitamin E , while Alfalfa seeds contain 0.02mg.
  • Alfalfa seeds are lower in Saturated Fat.

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Alfalfa seeds, sprouted, raw types were used in this article.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +748.1%
Contains more CalciumCalcium +265.6%
Contains more PotassiumPotassium +700%
Contains more IronIron +171.9%
Contains more CopperCopper +477.7%
Contains more ZincZinc +265.2%
Contains more PhosphorusPhosphorus +551.4%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +985.1%
Contains more SeleniumSelenium +5550%

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 1.7% 0.18% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 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 +39000%
Contains more Vitamin B1Vitamin B1 +148.7%
Contains more Vitamin B2Vitamin B2 +55.6%
Contains more Vitamin B3Vitamin B3 +1502.7%
Contains more Vitamin B5Vitamin B5 +102.5%
Contains more Vitamin B6Vitamin B6 +935.3%
Contains more FolateFolate +130.6%
Contains more CholineCholine +261.1%
Contains more Vitamin CVitamin C +1540%
Contains more Vitamin AVitamin A +5066.7%
Contains more Vitamin KVitamin K +435.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +402.3%
Contains more FatsFats +7718.8%
Contains more CarbsCarbs +902.4%
Contains more OtherOther +620%
Contains more WaterWater +4362.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated Fat: Sat. Fat 8.711 g
Monounsaturated Fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +50771.4%
Contains more Poly. FatPolyunsaturated fat +3472.6%
Contains less Sat. FatSaturated Fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 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 +∞%
Contains more FructoseFructose +∞%
~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.
Mixed nuts Alfalfa seeds
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Alfalfa seeds Opinion
Calories 607kcal 23kcal Mixed nuts
Protein 20.04g 3.99g Mixed nuts
Fats 53.95g 0.69g Mixed nuts
Vitamin C 0.5mg 8.2mg Alfalfa seeds
Net carbs 14.05g 0.2g Mixed nuts
Carbs 21.05g 2.1g Mixed nuts
Magnesium 229mg 27mg Mixed nuts
Calcium 117mg 32mg Mixed nuts
Potassium 632mg 79mg Mixed nuts
Iron 2.61mg 0.96mg Mixed nuts
Sugar 4.15g 0.2g Alfalfa seeds
Fiber 7g 1.9g Mixed nuts
Copper 0.907mg 0.157mg Mixed nuts
Zinc 3.36mg 0.92mg Mixed nuts
Starch 4.2g Mixed nuts
Phosphorus 456mg 70mg Mixed nuts
Sodium 5mg 6mg Mixed nuts
Vitamin A 3IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 7.82mg 0.02mg Mixed nuts
Manganese 2.04mg 0.188mg Mixed nuts
Selenium 33.9µg 0.6µg Mixed nuts
Vitamin B1 0.189mg 0.076mg Mixed nuts
Vitamin B2 0.196mg 0.126mg Mixed nuts
Vitamin B3 7.709mg 0.481mg Mixed nuts
Vitamin B5 1.14mg 0.563mg Mixed nuts
Vitamin B6 0.352mg 0.034mg Mixed nuts
Vitamin K 5.7µg 30.5µg Alfalfa seeds
Folate 83µg 36µg Mixed nuts
Trans Fat 0.055g 0g Alfalfa seeds
Choline 52mg 14.4mg Mixed nuts
Saturated Fat 8.711g 0.069g Alfalfa seeds
Monounsaturated Fat 28.488g 0.056g Mixed nuts
Polyunsaturated fat 14.612g 0.409g Mixed nuts
Tryptophan 0.22mg Mixed nuts
Threonine 0.703mg 0.134mg Mixed nuts
Isoleucine 0.826mg 0.143mg Mixed nuts
Leucine 1.656mg 0.267mg Mixed nuts
Lysine 0.782mg 0.214mg Mixed nuts
Methionine 0.283mg Mixed nuts
Phenylalanine 1.182mg Mixed nuts
Valine 1.001mg 0.145mg Mixed nuts
Histidine 0.572mg Mixed nuts
Fructose 0g 0.12g Alfalfa seeds
Omega-3 - EPA 0.005g 0g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts 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
50%
Mixed nuts
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
139%
Mixed nuts
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 3.95g)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 8.642g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 24)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.