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  6. Pili nuts vs. Alfalfa seeds

Pili nuts vs. Alfalfa seeds — In-Depth Nutrition Comparison

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What are the main differences between pili nuts and alfalfa seeds?

  • Alfalfa seeds have less manganese, copper, phosphorus, vitamin B1, magnesium, iron, zinc, potassium, and calcium than pili nuts.
  • Pili nuts' daily need coverage for saturated fat is 156% higher.
  • Pili nuts have 12 times more manganese than alfalfa seeds. Pili nuts have 2.313mg of manganese, while alfalfa seeds have 0.188mg.
  • Alfalfa seeds contain less saturated fat.

We used Nuts, pilinuts, dried and Alfalfa seeds, sprouted, raw types in this comparison.

Infographic

Pili nuts 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 216% 44% 45% 132% 319% 81% 246% 0.39% 302% 0%
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 +1018.5%
Contains more CalciumCalcium +353.1%
Contains more PotassiumPotassium +541.8%
Contains more IronIron +267.7%
Contains more CopperCopper +510.2%
Contains more ZincZinc +222.8%
Contains more PhosphorusPhosphorus +721.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1130.3%

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.
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 2% 0.67% 0% 0% 228% 21% 9.7% 29% 27% 0% 0% 45% 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 B1Vitamin B1 +1101.3%
Contains more Vitamin B6Vitamin B6 +238.2%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +1266.7%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B2Vitamin B2 +35.5%
Contains more Vitamin B5Vitamin B5 +17.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.481mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pili nuts Alfalfa seeds DV% diff.
Saturated fat 31.184g 0.069g 141%
Fats 79.55g 0.69g 121%
Monounsaturated fat 37.229g 0.056g 93%
Manganese 2.313mg 0.188mg 92%
Copper 0.958mg 0.157mg 89%
Phosphorus 575mg 70mg 72%
Vitamin B1 0.913mg 0.076mg 70%
Magnesium 302mg 27mg 65%
Polyunsaturated fat 7.605g 0.409g 48%
Calories 719kcal 23kcal 35%
Iron 3.53mg 0.96mg 32%
Vitamin K 30.5µg 25%
Zinc 2.97mg 0.92mg 19%
Protein 10.8g 3.99g 14%
Potassium 507mg 79mg 13%
Calcium 145mg 32mg 11%
Vitamin C 0.6mg 8.2mg 8%
Fiber 1.9g 8%
Vitamin B6 0.115mg 0.034mg 6%
Folate 60µg 36µg 6%
Choline 14.4mg 3%
Vitamin B2 0.093mg 0.126mg 3%
Vitamin B5 0.479mg 0.563mg 2%
Vitamin A 2µg 8µg 1%
Selenium 0.6µg 1%
Carbs 3.98g 2.1g 1%
Net carbs 3.98g 0.2g N/A
Sugar 0.2g N/A
Sodium 3mg 6mg 0%
Vitamin E 0.02mg 0%
Vitamin B3 0.519mg 0.481mg 0%
Tryptophan 0.189mg 0%
Threonine 0.407mg 0.134mg 0%
Isoleucine 0.483mg 0.143mg 0%
Leucine 0.89mg 0.267mg 0%
Lysine 0.369mg 0.214mg 0%
Methionine 0.395mg 0%
Phenylalanine 0.497mg 0%
Valine 0.701mg 0.145mg 0%
Histidine 0.255mg 0%
Fructose 0.12g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 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 +170.7%
Contains more FatsFats +11429%
Contains more CarbsCarbs +89.5%
Contains more OtherOther +625%
Contains more WaterWater +3250.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 49% 10%
Saturated fat: Sat. Fat 31.184 g
Monounsaturated fat: Mono. Fat 37.229 g
Polyunsaturated fat: Poly. Fat 7.605 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 +66380.4%
Contains more Poly. FatPolyunsaturated fat +1759.4%
Contains less Sat. FatSaturated fat -99.8%

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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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.