Pine nuts vs. Alfalfa seeds — In-Depth Nutrition Comparison
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How are pine nuts and alfalfa seeds different?
- Pine nuts are higher than alfalfa seeds in manganese, copper, fats, phosphorus, vitamin E, iron, magnesium, zinc, and vitamin B3.
- Pine nuts cover your daily need for manganese 375% more than alfalfa seeds.
- Pine nuts contain 467 times more vitamin E than alfalfa seeds. Pine nuts contain 9.33mg of vitamin E, while alfalfa seeds contain 0.02mg.
- Alfalfa seeds are lower in saturated fat.
Nuts, pine nuts, dried and Alfalfa seeds, sprouted, raw types were used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +829.6% |
| Contains more PotassiumPotassium | +655.7% |
| Contains more IronIron | +476% |
| Contains more CopperCopper | +743.3% |
| Contains more ZincZinc | +601.1% |
| Contains more PhosphorusPhosphorus | +721.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +4581.9% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more CalciumCalcium | +100% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +46550% |
| Contains more Vitamin B1Vitamin B1 | +378.9% |
| Contains more Vitamin B2Vitamin B2 | +80.2% |
| Contains more Vitamin B3Vitamin B3 | +812.1% |
| Contains more Vitamin B6Vitamin B6 | +176.5% |
| Contains more Vitamin KVitamin K | +76.7% |
| Contains more Vitamin CVitamin C | +925% |
| Contains more Vitamin AVitamin A | +700% |
| Contains more Vitamin B5Vitamin B5 | +79.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 8.802mg | 0.188mg | 375% |
| Polyunsaturated fat | 34.071g | 0.409g | 224% |
| Copper | 1.324mg | 0.157mg | 130% |
| Fats | 68.37g | 0.69g | 104% |
| Phosphorus | 575mg | 70mg | 72% |
| Vitamin E | 9.33mg | 0.02mg | 62% |
| Iron | 5.53mg | 0.96mg | 57% |
| Magnesium | 251mg | 27mg | 53% |
| Zinc | 6.45mg | 0.92mg | 50% |
| Monounsaturated fat | 18.764g | 0.056g | 47% |
| Calories | 673kcal | 23kcal | 33% |
| Vitamin B1 | 0.364mg | 0.076mg | 24% |
| Vitamin B3 | 4.387mg | 0.481mg | 24% |
| Saturated fat | 4.899g | 0.069g | 22% |
| Vitamin K | 53.9µg | 30.5µg | 20% |
| Protein | 13.69g | 3.99g | 19% |
| Potassium | 597mg | 79mg | 15% |
| Vitamin C | 0.8mg | 8.2mg | 8% |
| Vitamin B2 | 0.227mg | 0.126mg | 8% |
| Choline | 55.8mg | 14.4mg | 8% |
| Fiber | 3.7g | 1.9g | 7% |
| Omega-3 (ALA) | 0.112g | 7% | |
| Vitamin B5 | 0.313mg | 0.563mg | 5% |
| Vitamin B6 | 0.094mg | 0.034mg | 5% |
| Carbs | 13.08g | 2.1g | 4% |
| Calcium | 16mg | 32mg | 2% |
| Starch | 1.43g | 1% | |
| Vitamin A | 1µg | 8µg | 1% |
| Folate | 34µg | 36µg | 1% |
| Protein per 100 calories | 2g | 17g | N/A |
| Calories per 10 g protein | 492kcal | 58kcal | N/A |
| Weight per 100 calories | 15g | 435g | N/A |
| Unsaturated / Saturated Fat ratio | 11 | 6.7 | N/A |
| Net carbs | 9.38g | 0.2g | N/A |
| Sugar | 3.59g | 0.2g | N/A |
| Sodium | 2mg | 6mg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Tryptophan | 0.107mg | 0% | |
| Threonine | 0.37mg | 0.134mg | 0% |
| Isoleucine | 0.542mg | 0.143mg | 0% |
| Leucine | 0.991mg | 0.267mg | 0% |
| Lysine | 0.54mg | 0.214mg | 0% |
| Methionine | 0.259mg | 0% | |
| Phenylalanine | 0.524mg | 0% | |
| Valine | 0.687mg | 0.145mg | 0% |
| Histidine | 0.341mg | 0% | |
| Fructose | 0.07g | 0.12g | 0% |
| Omega-6 (Gamma-linolenic acid) | 0.052g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.404g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.69 g
Fats:
68.37 g
Carbs:
13.08 g
Water:
2.28 g
Other:
2.58 g
Protein:
3.99 g
Fats:
0.69 g
Carbs:
2.1 g
Water:
92.82 g
Other:
0.4 g
| Contains more ProteinProtein | +243.1% |
| Contains more FatsFats | +9808.7% |
| Contains more CarbsCarbs | +522.9% |
| Contains more WaterWater | +3971.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.899 g
Monounsaturated fat:
Mono. Fat
18.764 g
Polyunsaturated fat:
Poly. Fat
34.071 g
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 | +33407.1% |
| Contains more Poly. FatPolyunsaturated fat | +8230.3% |
| Contains less Sat. FatSaturated fat | -98.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
1.43 g
Sucrose:
3.45 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 | +14.3% |
| Contains more FructoseFructose | +71.4% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
