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, Phosphorus, Vitamin E, Iron, Magnesium, Zinc, Vitamin B3, and Vitamin B1.
- Pine nuts covers your daily need of 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
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.
| 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
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.
| 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 CholineCholine | +287.5% |
| Contains more Vitamin CVitamin C | +925% |
| Contains more Vitamin AVitamin A | +434.5% |
| Contains more Vitamin B5Vitamin B5 | +79.9% |
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 OtherOther | +545% |
| 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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 673kcal | 23kcal |
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| Protein | 13.69g | 3.99g |
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| Fats | 68.37g | 0.69g |
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| Vitamin C | 0.8mg | 8.2mg |
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| Net carbs | 9.38g | 0.2g |
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| Carbs | 13.08g | 2.1g |
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| Magnesium | 251mg | 27mg |
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| Calcium | 16mg | 32mg |
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| Potassium | 597mg | 79mg |
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| Iron | 5.53mg | 0.96mg |
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| Sugar | 3.59g | 0.2g |
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| Fiber | 3.7g | 1.9g |
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| Copper | 1.324mg | 0.157mg |
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| Zinc | 6.45mg | 0.92mg |
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| Starch | 1.43g |
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| Phosphorus | 575mg | 70mg |
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| Sodium | 2mg | 6mg |
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| Vitamin A | 29IU | 155IU |
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| Vitamin A | 1µg | 8µg |
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| Vitamin E | 9.33mg | 0.02mg |
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| Manganese | 8.802mg | 0.188mg |
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| Selenium | 0.7µg | 0.6µg |
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| Vitamin B1 | 0.364mg | 0.076mg |
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| Vitamin B2 | 0.227mg | 0.126mg |
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| Vitamin B3 | 4.387mg | 0.481mg |
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| Vitamin B5 | 0.313mg | 0.563mg |
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| Vitamin B6 | 0.094mg | 0.034mg |
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| Vitamin K | 53.9µg | 30.5µg |
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| Folate | 34µg | 36µg |
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| Choline | 55.8mg | 14.4mg |
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| Saturated Fat | 4.899g | 0.069g |
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| Monounsaturated Fat | 18.764g | 0.056g |
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| Polyunsaturated fat | 34.071g | 0.409g |
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| Tryptophan | 0.107mg |
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| Threonine | 0.37mg | 0.134mg |
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| Isoleucine | 0.542mg | 0.143mg |
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| Leucine | 0.991mg | 0.267mg |
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| Lysine | 0.54mg | 0.214mg |
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| Methionine | 0.259mg |
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| Phenylalanine | 0.524mg |
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| Valine | 0.687mg | 0.145mg |
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| Histidine | 0.341mg |
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| Fructose | 0.07g | 0.12g |
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| Omega-3 - ALA | 0.112g |
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| Omega-6 - Gamma-linoleic acid | 0.052g |
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| Omega-6 - Eicosadienoic acid | 0.404g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
50%
19%
Minerals Daily Need Coverage Score
246%
21%
Comparison summary
Which food is richer in minerals?
Pine nuts is relatively richer in minerals
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Alfalfa seeds is lower in Sugar (difference - 3.39g)
Which food is lower in Saturated Fat?
Alfalfa seeds is lower in Saturated Fat (difference - 4.83g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.