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Brazil nut vs. Alfalfa seeds — In-Depth Nutrition Comparison

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How are Brazil nut and Alfalfa seeds different?

  • Brazil nut is higher in Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Manganese, Vitamin E , and Zinc, however, Alfalfa seeds are richer in Vitamin K.
  • Daily need coverage for Selenium from Brazil nut is 3484% higher.
  • Brazil nut contains 283 times more Vitamin E than Alfalfa seeds. While Brazil nut contains 5.65mg of Vitamin E , Alfalfa seeds contain only 0.02mg.
  • Alfalfa seeds have less Saturated Fat.

Nuts, brazilnuts, dried, unblanched and Alfalfa seeds, sprouted, raw are the varieties used in this article.

Infographic

Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 +1292.6%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +734.2%
Contains more IronIron +153.1%
Contains more CopperCopper +1010.2%
Contains more ZincZinc +341.3%
Contains more PhosphorusPhosphorus +935.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +550.5%
Contains more SeleniumSelenium +319400%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 +28150%
Contains more Vitamin B1Vitamin B1 +711.8%
Contains more Vitamin B6Vitamin B6 +197.1%
Contains more CholineCholine +100%
Contains more Vitamin CVitamin C +1071.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B3Vitamin B3 +63.1%
Contains more Vitamin B5Vitamin B5 +206%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +63.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 +258.9%
Contains more FatsFats +9624.6%
Contains more CarbsCarbs +459%
Contains more OtherOther +755%
Contains more WaterWater +2614%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 +42541.1%
Contains more Poly. FatPolyunsaturated fat +5865.5%
Contains less Sat. FatSaturated Fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 90%
Starch: 0.25 g
Sucrose: 2.33 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.
Brazil nut 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 Brazil nut Alfalfa seeds Opinion
Calories 659kcal 23kcal Brazil nut
Protein 14.32g 3.99g Brazil nut
Fats 67.1g 0.69g Brazil nut
Vitamin C 0.7mg 8.2mg Alfalfa seeds
Net carbs 4.24g 0.2g Brazil nut
Carbs 11.74g 2.1g Brazil nut
Magnesium 376mg 27mg Brazil nut
Calcium 160mg 32mg Brazil nut
Potassium 659mg 79mg Brazil nut
Iron 2.43mg 0.96mg Brazil nut
Sugar 2.33g 0.2g Alfalfa seeds
Fiber 7.5g 1.9g Brazil nut
Copper 1.743mg 0.157mg Brazil nut
Zinc 4.06mg 0.92mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 725mg 70mg Brazil nut
Sodium 3mg 6mg Brazil nut
Vitamin A 0IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 5.65mg 0.02mg Brazil nut
Manganese 1.223mg 0.188mg Brazil nut
Selenium 1917µg 0.6µg Brazil nut
Vitamin B1 0.617mg 0.076mg Brazil nut
Vitamin B2 0.035mg 0.126mg Alfalfa seeds
Vitamin B3 0.295mg 0.481mg Alfalfa seeds
Vitamin B5 0.184mg 0.563mg Alfalfa seeds
Vitamin B6 0.101mg 0.034mg Brazil nut
Vitamin K 0µg 30.5µg Alfalfa seeds
Folate 22µg 36µg Alfalfa seeds
Choline 28.8mg 14.4mg Brazil nut
Saturated Fat 16.134g 0.069g Alfalfa seeds
Monounsaturated Fat 23.879g 0.056g Brazil nut
Polyunsaturated fat 24.399g 0.409g Brazil nut
Tryptophan 0.135mg Brazil nut
Threonine 0.365mg 0.134mg Brazil nut
Isoleucine 0.518mg 0.143mg Brazil nut
Leucine 1.19mg 0.267mg Brazil nut
Lysine 0.49mg 0.214mg Brazil nut
Methionine 1.124mg Brazil nut
Phenylalanine 0.639mg Brazil nut
Valine 0.76mg 0.145mg Brazil nut
Histidine 0.409mg Brazil nut
Fructose 0g 0.12g Alfalfa seeds
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut 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
27%
Brazil nut
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
1208%
Brazil nut
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 2.13g)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 16.065g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 10)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $3.4)
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.