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Pecan vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Summary of differences between Pecan and Alfalfa seeds

  • Pecan has more Manganese, Copper, Vitamin B1, Zinc, Fiber, Phosphorus, Magnesium, and Iron, while Alfalfa seeds has more Vitamin K.
  • Pecan covers your daily need of Manganese 187% more than Alfalfa seeds.
  • Pecan contains 90 times more Saturated Fat than Alfalfa seeds. While Pecan contains 6.18g of Saturated Fat, Alfalfa seeds contain only 0.069g.

These are the specific foods used in this comparison Nuts, pecans and Alfalfa seeds, sprouted, raw.

Infographic

Pecan 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.
Pecan
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
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 +118.8%
Contains more PotassiumPotassium +419%
Contains more IronIron +163.5%
Contains more CopperCopper +664.3%
Contains more ZincZinc +392.4%
Contains more PhosphorusPhosphorus +295.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2293.6%
Contains more SeleniumSelenium +533.3%

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.
Pecan
6
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 3.7% 3.4% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
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 +6900%
Contains more Vitamin B1Vitamin B1 +768.4%
Contains more Vitamin B3Vitamin B3 +142.6%
Contains more Vitamin B5Vitamin B5 +53.3%
Contains more Vitamin B6Vitamin B6 +517.6%
Contains more CholineCholine +181.3%
Contains more Vitamin CVitamin C +645.5%
Contains more Vitamin AVitamin A +176.8%
Contains more Vitamin KVitamin K +771.4%
Contains more FolateFolate +63.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.126mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
4
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 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 +129.8%
Contains more FatsFats +10330.4%
Contains more CarbsCarbs +560%
Contains more OtherOther +270%
Contains more WaterWater +2536.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
2
9% 59% 32%
Saturated Fat: Sat. Fat 6.18 g
Monounsaturated Fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 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 +72758.9%
Contains more Poly. FatPolyunsaturated fat +5184.6%
Contains less Sat. FatSaturated Fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pecan
2
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 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 +100%
Contains more FructoseFructose +200%
~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.
Pecan 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 Pecan Alfalfa seeds Opinion
Calories 691kcal 23kcal Pecan
Protein 9.17g 3.99g Pecan
Fats 71.97g 0.69g Pecan
Vitamin C 1.1mg 8.2mg Alfalfa seeds
Net carbs 4.26g 0.2g Pecan
Carbs 13.86g 2.1g Pecan
Magnesium 121mg 27mg Pecan
Calcium 70mg 32mg Pecan
Potassium 410mg 79mg Pecan
Iron 2.53mg 0.96mg Pecan
Sugar 3.97g 0.2g Alfalfa seeds
Fiber 9.6g 1.9g Pecan
Copper 1.2mg 0.157mg Pecan
Zinc 4.53mg 0.92mg Pecan
Starch 0.46g Pecan
Phosphorus 277mg 70mg Pecan
Sodium 0mg 6mg Pecan
Vitamin A 56IU 155IU Alfalfa seeds
Vitamin A RAE 3µg 8µg Alfalfa seeds
Vitamin E 1.4mg 0.02mg Pecan
Manganese 4.5mg 0.188mg Pecan
Selenium 3.8µg 0.6µg Pecan
Vitamin B1 0.66mg 0.076mg Pecan
Vitamin B2 0.13mg 0.126mg Pecan
Vitamin B3 1.167mg 0.481mg Pecan
Vitamin B5 0.863mg 0.563mg Pecan
Vitamin B6 0.21mg 0.034mg Pecan
Vitamin K 3.5µg 30.5µg Alfalfa seeds
Folate 22µg 36µg Alfalfa seeds
Choline 40.5mg 14.4mg Pecan
Saturated Fat 6.18g 0.069g Alfalfa seeds
Monounsaturated Fat 40.801g 0.056g Pecan
Polyunsaturated fat 21.614g 0.409g Pecan
Tryptophan 0.093mg Pecan
Threonine 0.306mg 0.134mg Pecan
Isoleucine 0.336mg 0.143mg Pecan
Leucine 0.598mg 0.267mg Pecan
Lysine 0.287mg 0.214mg Pecan
Methionine 0.183mg Pecan
Phenylalanine 0.426mg Pecan
Valine 0.411mg 0.145mg Pecan
Histidine 0.262mg Pecan
Fructose 0.04g 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan 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
31%
Pecan
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
149%
Pecan
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 6mg)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 3.77g)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 6.111g)
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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.