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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
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
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% 4% 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% 9.3% 0.4% 0% 19% 29% 9% 34% 7.8% 0% 76% 27% 7.9%
Contains more Vitamin E Vitamin 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 +131.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tahini Alfalfa seeds
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tahini Alfalfa seeds Opinion
Calories 595kcal 23kcal Tahini
Protein 17g 3.99g Tahini
Fats 53.76g 0.69g Tahini
Vitamin C 0mg 8.2mg Alfalfa seeds
Net carbs 11.89g 0.2g Tahini
Carbs 21.19g 2.1g Tahini
Magnesium 95mg 27mg Tahini
Calcium 426mg 32mg Tahini
Potassium 414mg 79mg Tahini
Iron 8.95mg 0.96mg Tahini
Sugar 0.49g 0.2g Alfalfa seeds
Fiber 9.3g 1.9g Tahini
Copper 1.61mg 0.157mg Tahini
Zinc 4.62mg 0.92mg Tahini
Phosphorus 732mg 70mg Tahini
Sodium 115mg 6mg Alfalfa seeds
Vitamin A 67IU 155IU Alfalfa seeds
Vitamin A RAE 3µg 8µg Alfalfa seeds
Vitamin E 0.25mg 0.02mg Tahini
Manganese 1.456mg 0.188mg Tahini
Selenium 34.4µg 0.6µg Tahini
Vitamin B1 1.22mg 0.076mg Tahini
Vitamin B2 0.473mg 0.126mg Tahini
Vitamin B3 5.45mg 0.481mg Tahini
Vitamin B5 0.693mg 0.563mg Tahini
Vitamin B6 0.149mg 0.034mg Tahini
Vitamin K 0µg 30.5µg Alfalfa seeds
Folate 98µg 36µg Tahini
Choline 25.8mg 14.4mg Tahini
Saturated Fat 7.529g 0.069g Alfalfa seeds
Monounsaturated Fat 20.302g 0.056g Tahini
Polyunsaturated fat 23.564g 0.409g Tahini
Tryptophan 0.372mg Tahini
Threonine 0.706mg 0.134mg Tahini
Isoleucine 0.731mg 0.143mg Tahini
Leucine 1.302mg 0.267mg Tahini
Lysine 0.545mg 0.214mg Tahini
Methionine 0.561mg Tahini
Phenylalanine 0.901mg Tahini
Valine 0.95mg 0.145mg Tahini
Histidine 0.5mg Tahini
Fructose 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini 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
53%
Tahini
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
194%
Tahini
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 109mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 7.46g)
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 ($)

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.