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Macadamia vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Important differences between Macadamia and Alfalfa seeds

  • Macadamia has more Manganese, Vitamin B1, Copper, Iron, Fiber, Magnesium, Vitamin B6, Phosphorus, and Vitamin B3 than Alfalfa seeds.
  • Macadamia's daily need coverage for Manganese is 171% more.
  • Macadamia contains 175 times more Saturated Fat than Alfalfa seeds. Macadamia contains 12.061g of Saturated Fat, while Alfalfa seeds contain 0.069g.

The food varieties used in the comparison are Nuts, macadamia nuts, raw and Alfalfa seeds, sprouted, raw.

Infographic

Macadamia vs Alfalfa seeds infographic
Infographic link

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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 +381.5%
Contains more CalciumCalcium +165.6%
Contains more PotassiumPotassium +365.8%
Contains more IronIron +284.4%
Contains more CopperCopper +381.5%
Contains more ZincZinc +41.3%
Contains more PhosphorusPhosphorus +168.6%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +2097.3%
Contains more SeleniumSelenium +500%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 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 +2600%
Contains more Vitamin B1Vitamin B1 +1472.4%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +414.1%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +708.8%
Contains more Vitamin CVitamin C +583.3%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +227.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 +98.2%
Contains more FatsFats +10881.2%
Contains more CarbsCarbs +558.1%
Contains more OtherOther +185%
Contains more WaterWater +6725%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated Fat: Sat. Fat 12.061 g
Monounsaturated Fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 +105037.5%
Contains more Poly. FatPolyunsaturated fat +267.2%
Contains less Sat. FatSaturated Fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
19% 79%
Starch: 1.05 g
Sucrose: 4.43 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.
Macadamia 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 Macadamia Alfalfa seeds Opinion
Calories 718kcal 23kcal Macadamia
Protein 7.91g 3.99g Macadamia
Fats 75.77g 0.69g Macadamia
Vitamin C 1.2mg 8.2mg Alfalfa seeds
Net carbs 5.22g 0.2g Macadamia
Carbs 13.82g 2.1g Macadamia
Magnesium 130mg 27mg Macadamia
Calcium 85mg 32mg Macadamia
Potassium 368mg 79mg Macadamia
Iron 3.69mg 0.96mg Macadamia
Sugar 4.57g 0.2g Alfalfa seeds
Fiber 8.6g 1.9g Macadamia
Copper 0.756mg 0.157mg Macadamia
Zinc 1.3mg 0.92mg Macadamia
Starch 1.05g Macadamia
Phosphorus 188mg 70mg Macadamia
Sodium 5mg 6mg Macadamia
Vitamin A 0IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 0.54mg 0.02mg Macadamia
Manganese 4.131mg 0.188mg Macadamia
Selenium 3.6µg 0.6µg Macadamia
Vitamin B1 1.195mg 0.076mg Macadamia
Vitamin B2 0.162mg 0.126mg Macadamia
Vitamin B3 2.473mg 0.481mg Macadamia
Vitamin B5 0.758mg 0.563mg Macadamia
Vitamin B6 0.275mg 0.034mg Macadamia
Vitamin K 30.5µg Alfalfa seeds
Folate 11µg 36µg Alfalfa seeds
Choline 14.4mg Alfalfa seeds
Saturated Fat 12.061g 0.069g Alfalfa seeds
Monounsaturated Fat 58.877g 0.056g Macadamia
Polyunsaturated fat 1.502g 0.409g Macadamia
Tryptophan 0.067mg Macadamia
Threonine 0.37mg 0.134mg Macadamia
Isoleucine 0.314mg 0.143mg Macadamia
Leucine 0.602mg 0.267mg Macadamia
Lysine 0.018mg 0.214mg Alfalfa seeds
Methionine 0.023mg Macadamia
Phenylalanine 0.665mg Macadamia
Valine 0.363mg 0.145mg Macadamia
Histidine 0.195mg Macadamia
Fructose 0.07g 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia 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
40%
Macadamia
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
122%
Macadamia
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 4.37g)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 11.992g)
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)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.