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Hazelnut vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Differences between Hazelnut and Alfalfa seeds

  • Hazelnut is higher than Alfalfa seeds in Manganese, Copper, Vitamin E , Vitamin B1, Iron, Vitamin B6, Magnesium, Phosphorus, and Fiber.
  • Hazelnut's daily need coverage for Manganese is 260% higher.
  • Hazelnut has 752 times more Vitamin E than Alfalfa seeds. While Hazelnut has 15.03mg of Vitamin E , Alfalfa seeds have only 0.02mg.
  • Alfalfa seeds have less Saturated Fat.

The food types used in this comparison are Nuts, hazelnuts or filberts and Alfalfa seeds, sprouted, raw.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +503.7%
Contains more CalciumCalcium +256.3%
Contains more PotassiumPotassium +760.8%
Contains more IronIron +389.6%
Contains more CopperCopper +998.7%
Contains more ZincZinc +166.3%
Contains more PhosphorusPhosphorus +314.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3184.6%
Contains more SeleniumSelenium +300%

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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 +75050%
Contains more Vitamin B1Vitamin B1 +746.1%
Contains more Vitamin B3Vitamin B3 +274.2%
Contains more Vitamin B5Vitamin B5 +63.1%
Contains more Vitamin B6Vitamin B6 +1555.9%
Contains more FolateFolate +213.9%
Contains more CholineCholine +216.7%
Contains more Vitamin CVitamin C +30.2%
Contains more Vitamin AVitamin A +675%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin KVitamin K +114.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +274.7%
Contains more FatsFats +8704.3%
Contains more CarbsCarbs +695.2%
Contains more OtherOther +472.5%
Contains more WaterWater +1648%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +81421.4%
Contains more Poly. FatPolyunsaturated fat +1836.4%
Contains less Sat. FatSaturated Fat -98.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 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 +14.3%
Contains more FructoseFructose +71.4%
~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.
Hazelnut 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 Hazelnut Alfalfa seeds Opinion
Calories 628kcal 23kcal Hazelnut
Protein 14.95g 3.99g Hazelnut
Fats 60.75g 0.69g Hazelnut
Vitamin C 6.3mg 8.2mg Alfalfa seeds
Net carbs 7g 0.2g Hazelnut
Carbs 16.7g 2.1g Hazelnut
Magnesium 163mg 27mg Hazelnut
Calcium 114mg 32mg Hazelnut
Potassium 680mg 79mg Hazelnut
Iron 4.7mg 0.96mg Hazelnut
Sugar 4.34g 0.2g Alfalfa seeds
Fiber 9.7g 1.9g Hazelnut
Copper 1.725mg 0.157mg Hazelnut
Zinc 2.45mg 0.92mg Hazelnut
Starch 0.48g Hazelnut
Phosphorus 290mg 70mg Hazelnut
Sodium 0mg 6mg Hazelnut
Vitamin A 20IU 155IU Alfalfa seeds
Vitamin A RAE 1µg 8µg Alfalfa seeds
Vitamin E 15.03mg 0.02mg Hazelnut
Manganese 6.175mg 0.188mg Hazelnut
Selenium 2.4µg 0.6µg Hazelnut
Vitamin B1 0.643mg 0.076mg Hazelnut
Vitamin B2 0.113mg 0.126mg Alfalfa seeds
Vitamin B3 1.8mg 0.481mg Hazelnut
Vitamin B5 0.918mg 0.563mg Hazelnut
Vitamin B6 0.563mg 0.034mg Hazelnut
Vitamin K 14.2µg 30.5µg Alfalfa seeds
Folate 113µg 36µg Hazelnut
Choline 45.6mg 14.4mg Hazelnut
Saturated Fat 4.464g 0.069g Alfalfa seeds
Monounsaturated Fat 45.652g 0.056g Hazelnut
Polyunsaturated fat 7.92g 0.409g Hazelnut
Tryptophan 0.193mg Hazelnut
Threonine 0.497mg 0.134mg Hazelnut
Isoleucine 0.545mg 0.143mg Hazelnut
Leucine 1.063mg 0.267mg Hazelnut
Lysine 0.42mg 0.214mg Hazelnut
Methionine 0.221mg Hazelnut
Phenylalanine 0.663mg Hazelnut
Valine 0.701mg 0.145mg Hazelnut
Histidine 0.432mg Hazelnut
Fructose 0.07g 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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
67%
Hazelnut
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
197%
Hazelnut
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 6mg)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 4.14g)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 4.395g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $3.2)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.