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Peanut vs. Alfalfa seeds — In-Depth Nutrition Comparison

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How are Peanut and Alfalfa seeds different?

  • Peanut is higher than Alfalfa seeds in Copper, Manganese, Vitamin B3, Vitamin E , Folate, Vitamin B1, Iron, Phosphorus, and Magnesium.
  • Peanut covers your daily need of Copper 110% more than Alfalfa seeds.
  • Peanut contains 417 times more Vitamin E than Alfalfa seeds. Peanut contains 8.33mg of Vitamin E , while Alfalfa seeds contain 0.02mg.
  • Alfalfa seeds are lower in Saturated Fat.

Peanuts, all types, raw and Alfalfa seeds, sprouted, raw types were used in this article.

Infographic

Peanut 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.
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
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 +522.2%
Contains more CalciumCalcium +187.5%
Contains more PotassiumPotassium +792.4%
Contains more IronIron +377.1%
Contains more CopperCopper +628.7%
Contains more ZincZinc +255.4%
Contains more PhosphorusPhosphorus +437.1%
Contains more ManganeseManganese +928.7%
Contains more SeleniumSelenium +1100%
Contains less SodiumSodium -66.7%

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.
Peanut
7
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 0% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
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 +41550%
Contains more Vitamin B1Vitamin B1 +742.1%
Contains more Vitamin B3Vitamin B3 +2408.5%
Contains more Vitamin B5Vitamin B5 +213.9%
Contains more Vitamin B6Vitamin B6 +923.5%
Contains more FolateFolate +566.7%
Contains more CholineCholine +264.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.126mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 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 +546.6%
Contains more FatsFats +7036.2%
Contains more CarbsCarbs +668.1%
Contains more OtherOther +482.5%
Contains more WaterWater +1328%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
14% 53% 34%
Saturated Fat: Sat. Fat 6.279 g
Monounsaturated Fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 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 +43517.9%
Contains more Poly. FatPolyunsaturated fat +3703.9%
Contains less Sat. FatSaturated Fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut Alfalfa seeds
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut Alfalfa seeds Opinion
Calories 567kcal 23kcal Peanut
Protein 25.8g 3.99g Peanut
Fats 49.24g 0.69g Peanut
Vitamin C 0mg 8.2mg Alfalfa seeds
Net carbs 7.63g 0.2g Peanut
Carbs 16.13g 2.1g Peanut
Magnesium 168mg 27mg Peanut
Calcium 92mg 32mg Peanut
Potassium 705mg 79mg Peanut
Iron 4.58mg 0.96mg Peanut
Sugar 4.72g 0.2g Alfalfa seeds
Fiber 8.5g 1.9g Peanut
Copper 1.144mg 0.157mg Peanut
Zinc 3.27mg 0.92mg Peanut
Phosphorus 376mg 70mg Peanut
Sodium 18mg 6mg Alfalfa seeds
Vitamin A 0IU 155IU Alfalfa seeds
Vitamin A RAE 0µg 8µg Alfalfa seeds
Vitamin E 8.33mg 0.02mg Peanut
Manganese 1.934mg 0.188mg Peanut
Selenium 7.2µg 0.6µg Peanut
Vitamin B1 0.64mg 0.076mg Peanut
Vitamin B2 0.135mg 0.126mg Peanut
Vitamin B3 12.066mg 0.481mg Peanut
Vitamin B5 1.767mg 0.563mg Peanut
Vitamin B6 0.348mg 0.034mg Peanut
Vitamin K 0µg 30.5µg Alfalfa seeds
Folate 240µg 36µg Peanut
Choline 52.5mg 14.4mg Peanut
Saturated Fat 6.279g 0.069g Alfalfa seeds
Monounsaturated Fat 24.426g 0.056g Peanut
Polyunsaturated fat 15.558g 0.409g Peanut
Tryptophan 0.25mg Peanut
Threonine 0.883mg 0.134mg Peanut
Isoleucine 0.907mg 0.143mg Peanut
Leucine 1.672mg 0.267mg Peanut
Lysine 0.926mg 0.214mg Peanut
Methionine 0.317mg Peanut
Phenylalanine 1.377mg Peanut
Valine 1.082mg 0.145mg Peanut
Histidine 0.652mg Peanut
Fructose 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut 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
75%
Peanut
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
131%
Peanut
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 4.52g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 6.21g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 13)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.