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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.

Infographic

Pine nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
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 +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.
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 2.7% 1.7% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26% 30%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~36µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 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 +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
8% 33% 59%
Saturated Fat: Sat. Fat 4.899 g
Monounsaturated Fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 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 +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
28% 69%
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
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 +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.
Pine nuts Alfalfa seeds
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pine nuts Alfalfa seeds Opinion
Calories 673kcal 23kcal Pine nuts
Protein 13.69g 3.99g Pine nuts
Fats 68.37g 0.69g Pine nuts
Vitamin C 0.8mg 8.2mg Alfalfa seeds
Net carbs 9.38g 0.2g Pine nuts
Carbs 13.08g 2.1g Pine nuts
Magnesium 251mg 27mg Pine nuts
Calcium 16mg 32mg Alfalfa seeds
Potassium 597mg 79mg Pine nuts
Iron 5.53mg 0.96mg Pine nuts
Sugar 3.59g 0.2g Alfalfa seeds
Fiber 3.7g 1.9g Pine nuts
Copper 1.324mg 0.157mg Pine nuts
Zinc 6.45mg 0.92mg Pine nuts
Starch 1.43g Pine nuts
Phosphorus 575mg 70mg Pine nuts
Sodium 2mg 6mg Pine nuts
Vitamin A 29IU 155IU Alfalfa seeds
Vitamin A RAE 1µg 8µg Alfalfa seeds
Vitamin E 9.33mg 0.02mg Pine nuts
Manganese 8.802mg 0.188mg Pine nuts
Selenium 0.7µg 0.6µg Pine nuts
Vitamin B1 0.364mg 0.076mg Pine nuts
Vitamin B2 0.227mg 0.126mg Pine nuts
Vitamin B3 4.387mg 0.481mg Pine nuts
Vitamin B5 0.313mg 0.563mg Alfalfa seeds
Vitamin B6 0.094mg 0.034mg Pine nuts
Vitamin K 53.9µg 30.5µg Pine nuts
Folate 34µg 36µg Alfalfa seeds
Choline 55.8mg 14.4mg Pine nuts
Saturated Fat 4.899g 0.069g Alfalfa seeds
Monounsaturated Fat 18.764g 0.056g Pine nuts
Polyunsaturated fat 34.071g 0.409g Pine nuts
Tryptophan 0.107mg Pine nuts
Threonine 0.37mg 0.134mg Pine nuts
Isoleucine 0.542mg 0.143mg Pine nuts
Leucine 0.991mg 0.267mg Pine nuts
Lysine 0.54mg 0.214mg Pine nuts
Methionine 0.259mg Pine nuts
Phenylalanine 0.524mg Pine nuts
Valine 0.687mg 0.145mg Pine nuts
Histidine 0.341mg Pine nuts
Fructose 0.07g 0.12g Alfalfa seeds
Omega-3 - ALA 0.112g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts Alfalfa seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Pine nuts
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
246%
Pine nuts
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 3.39g)
Which food is lower in Saturated Fat?
Alfalfa seeds
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.

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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.