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Pistachio vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Important differences between pistachios and alfalfa seeds

  • Pistachios have more vitamin B6, copper, vitamin B1, phosphorus, manganese, iron, fiber, potassium, and magnesium than alfalfa seeds.
  • Pistachios' daily need coverage for vitamin B6 is 128% more.
  • Pistachios contain 86 times more saturated fat than alfalfa seeds. Pistachios contain 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% 8.7% 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% 2.7% 0.4% 0% 19% 29% 9% 34% 7.8% 0% 76% 27% 7.9%
Contains more Vitamin AVitamin A +225%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Pistachio Alfalfa seeds DV% diff.
Vitamin B6 1.7mg 0.034mg 128%
Copper 1.3mg 0.157mg 127%
Polyunsaturated fat 14.38g 0.409g 93%
Fats 45.32g 0.69g 69%
Vitamin B1 0.87mg 0.076mg 66%
Phosphorus 490mg 70mg 60%
Monounsaturated fat 23.257g 0.056g 58%
Manganese 1.2mg 0.188mg 44%
Iron 3.92mg 0.96mg 37%
Fiber 10.6g 1.9g 35%
Protein 20.16g 3.99g 32%
Potassium 1025mg 79mg 28%
Saturated fat 5.907g 0.069g 27%
Calories 560kcal 23kcal 27%
Vitamin K 30.5µg 25%
Magnesium 121mg 27mg 22%
Vitamin E 2.86mg 0.02mg 19%
Selenium 7µg 0.6µg 12%
Zinc 2.2mg 0.92mg 12%
Carbs 27.17g 2.1g 8%
Calcium 105mg 32mg 7%
Vitamin B3 1.3mg 0.481mg 5%
Folate 51µg 36µg 4%
Choline 14.4mg 3%
Vitamin C 5.6mg 8.2mg 3%
Vitamin B2 0.16mg 0.126mg 3%
Vitamin A 26µg 8µg 2%
Starch 1.67g 1%
Vitamin B5 0.52mg 0.563mg 1%
Net carbs 16.57g 0.2g N/A
Sugar 7.66g 0.2g N/A
Sodium 1mg 6mg 0%
Tryptophan 0.251mg 0%
Threonine 0.684mg 0.134mg 0%
Isoleucine 0.917mg 0.143mg 0%
Leucine 1.604mg 0.267mg 0%
Lysine 1.138mg 0.214mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0.145mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0.12g 0%
Omega-6 - Linoleic acid 14.091g N/A

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

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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.