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Pistachio vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Important differences between Pistachio and Alfalfa seeds

  • Pistachio has more Vitamin B6, Copper, Vitamin B1, Phosphorus, Manganese, Iron, Fiber, Potassium, and Magnesium than Alfalfa seeds.
  • Pistachio's daily need coverage for Vitamin B6 is 128% more.
  • Pistachio contains 86 times more Saturated Fat than Alfalfa seeds. Pistachio contains 5.907g of Saturated Fat, while Alfalfa seeds contain 0.069g.

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

Infographic

Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 +348.1%
Contains more CalciumCalcium +228.1%
Contains more PotassiumPotassium +1197.5%
Contains more IronIron +308.3%
Contains more CopperCopper +728%
Contains more ZincZinc +139.1%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +538.3%
Contains more SeleniumSelenium +1066.7%

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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 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 AVitamin A +232.9%
Contains more Vitamin E Vitamin E +14200%
Contains more Vitamin B1Vitamin B1 +1044.7%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin B3Vitamin B3 +170.3%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more FolateFolate +41.7%
Contains more Vitamin CVitamin C +46.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.563mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 +405.3%
Contains more FatsFats +6468.1%
Contains more CarbsCarbs +1193.8%
Contains more OtherOther +645%
Contains more WaterWater +2024%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 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 +41430.4%
Contains more Poly. FatPolyunsaturated fat +3415.9%
Contains less Sat. FatSaturated Fat -98.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 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 +300%
Contains more FructoseFructose +100%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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.
Pistachio 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 Pistachio Alfalfa seeds Opinion
Calories 560kcal 23kcal Pistachio
Protein 20.16g 3.99g Pistachio
Fats 45.32g 0.69g Pistachio
Vitamin C 5.6mg 8.2mg Alfalfa seeds
Net carbs 16.57g 0.2g Pistachio
Carbs 27.17g 2.1g Pistachio
Magnesium 121mg 27mg Pistachio
Calcium 105mg 32mg Pistachio
Potassium 1025mg 79mg Pistachio
Iron 3.92mg 0.96mg Pistachio
Sugar 7.66g 0.2g Alfalfa seeds
Fiber 10.6g 1.9g Pistachio
Copper 1.3mg 0.157mg Pistachio
Zinc 2.2mg 0.92mg Pistachio
Starch 1.67g Pistachio
Phosphorus 490mg 70mg Pistachio
Sodium 1mg 6mg Pistachio
Vitamin A 516IU 155IU Pistachio
Vitamin A RAE 26µg 8µg Pistachio
Vitamin E 2.86mg 0.02mg Pistachio
Manganese 1.2mg 0.188mg Pistachio
Selenium 7µg 0.6µg Pistachio
Vitamin B1 0.87mg 0.076mg Pistachio
Vitamin B2 0.16mg 0.126mg Pistachio
Vitamin B3 1.3mg 0.481mg Pistachio
Vitamin B5 0.52mg 0.563mg Alfalfa seeds
Vitamin B6 1.7mg 0.034mg Pistachio
Vitamin K 30.5µg Alfalfa seeds
Folate 51µg 36µg Pistachio
Choline 14.4mg Alfalfa seeds
Saturated Fat 5.907g 0.069g Alfalfa seeds
Monounsaturated Fat 23.257g 0.056g Pistachio
Polyunsaturated fat 14.38g 0.409g Pistachio
Tryptophan 0.251mg Pistachio
Threonine 0.684mg 0.134mg Pistachio
Isoleucine 0.917mg 0.143mg Pistachio
Leucine 1.604mg 0.267mg Pistachio
Lysine 1.138mg 0.214mg Pistachio
Methionine 0.36mg Pistachio
Phenylalanine 1.092mg Pistachio
Valine 1.249mg 0.145mg Pistachio
Histidine 0.512mg Pistachio
Fructose 0.24g 0.12g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio 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
65%
Pistachio
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
125%
Pistachio
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 7.46g)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 5.838g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 28)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $2.6)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.