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  6. Tahini vs. Alfalfa seeds

Tahini vs. Alfalfa seeds — In-Depth Nutrition Comparison

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What are the differences between tahini and alfalfa seeds?

  • Tahini is richer than alfalfa seeds in copper, iron, vitamin B1, phosphorus, selenium, manganese, calcium, zinc, and vitamin B3.
  • Tahini's daily need coverage for copper is 161% more.
  • Tahini has 109 times more saturated fat than alfalfa seeds. While tahini has 7.529g of saturated fat, alfalfa seeds have only 0.069g.

We used Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) and Alfalfa seeds, sprouted, raw types in this article.

Infographic

Tahini 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.
Tahini
Tahini
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 128% 37% 336% 537% 126% 314% 15% 190% 188%
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 +251.9%
Contains more CalciumCalcium +1231.3%
Contains more PotassiumPotassium +424.1%
Contains more IronIron +832.3%
Contains more CopperCopper +925.5%
Contains more ZincZinc +402.2%
Contains more PhosphorusPhosphorus +945.7%
Contains more ManganeseManganese +674.5%
Contains more SeleniumSelenium +5633.3%
Contains less SodiumSodium -94.8%

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.
Tahini
Tahini
8
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 0% 1% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
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 EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +1505.3%
Contains more Vitamin B2Vitamin B2 +275.4%
Contains more Vitamin B3Vitamin B3 +1033.1%
Contains more Vitamin B5Vitamin B5 +23.1%
Contains more Vitamin B6Vitamin B6 +338.2%
Contains more FolateFolate +172.2%
Contains more CholineCholine +79.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tahini Alfalfa seeds DV% diff.
Copper 1.61mg 0.157mg 161%
Polyunsaturated fat 23.564g 0.409g 154%
Iron 8.95mg 0.96mg 100%
Vitamin B1 1.22mg 0.076mg 95%
Phosphorus 732mg 70mg 95%
Fats 53.76g 0.69g 82%
Selenium 34.4µg 0.6µg 61%
Manganese 1.456mg 0.188mg 55%
Monounsaturated fat 20.302g 0.056g 51%
Calcium 426mg 32mg 39%
Saturated fat 7.529g 0.069g 34%
Zinc 4.62mg 0.92mg 34%
Vitamin B3 5.45mg 0.481mg 31%
Fiber 9.3g 1.9g 30%
Calories 595kcal 23kcal 29%
Vitamin B2 0.473mg 0.126mg 27%
Protein 17g 3.99g 26%
Vitamin K 0µg 30.5µg 25%
Folate 98µg 36µg 16%
Magnesium 95mg 27mg 16%
Potassium 414mg 79mg 10%
Vitamin B6 0.149mg 0.034mg 9%
Vitamin C 0mg 8.2mg 9%
Carbs 21.19g 2.1g 6%
Sodium 115mg 6mg 5%
Vitamin B5 0.693mg 0.563mg 3%
Choline 25.8mg 14.4mg 2%
Vitamin E 0.25mg 0.02mg 2%
Vitamin A 3µg 8µg 1%
Net carbs 11.89g 0.2g N/A
Sugar 0.49g 0.2g N/A
Tryptophan 0.372mg 0%
Threonine 0.706mg 0.134mg 0%
Isoleucine 0.731mg 0.143mg 0%
Leucine 1.302mg 0.267mg 0%
Lysine 0.545mg 0.214mg 0%
Methionine 0.561mg 0%
Phenylalanine 0.901mg 0%
Valine 0.95mg 0.145mg 0%
Histidine 0.5mg 0%
Fructose 0.12g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
Tahini
4
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 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 +326.1%
Contains more FatsFats +7691.3%
Contains more CarbsCarbs +909%
Contains more OtherOther +1150%
Contains more WaterWater +2943.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
Tahini
2
15% 40% 46%
Saturated fat: Sat. Fat 7.529 g
Monounsaturated fat: Mono. Fat 20.302 g
Polyunsaturated fat: Poly. Fat 23.564 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 +36153.6%
Contains more Poly. FatPolyunsaturated fat +5661.4%
Contains less Sat. FatSaturated fat -99.1%

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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. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/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.