Walnut vs. Alfalfa seeds — In-Depth Nutrition Comparison
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What are the main differences between walnut and alfalfa seeds?
- Walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, iron, vitamin B1, and zinc, yet alfalfa seeds are richer in vitamin K.
- Walnut's daily need coverage for copper is 159% higher.
- Walnut has 89 times more saturated fat than alfalfa seeds. Walnut has 6.126g of saturated fat, while alfalfa seeds have 0.069g.
We used Nuts, walnuts, english and Alfalfa seeds, sprouted, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +485.2% |
| Contains more CalciumCalcium | +206.3% |
| Contains more PotassiumPotassium | +458.2% |
| Contains more IronIron | +203.1% |
| Contains more CopperCopper | +910.2% |
| Contains more ZincZinc | +235.9% |
| Contains more PhosphorusPhosphorus | +394.3% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +1716% |
| Contains more SeleniumSelenium | +716.7% |
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 | +3400% |
| Contains more Vitamin B1Vitamin B1 | +348.7% |
| Contains more Vitamin B2Vitamin B2 | +19% |
| Contains more Vitamin B3Vitamin B3 | +133.9% |
| Contains more Vitamin B6Vitamin B6 | +1479.4% |
| Contains more FolateFolate | +172.2% |
| Contains more CholineCholine | +172.2% |
| Contains more Vitamin CVitamin C | +530.8% |
| Contains more Vitamin AVitamin A | +700% |
| Contains more Vitamin KVitamin K | +1029.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
3.99 g
Fats:
0.69 g
Carbs:
2.1 g
Water:
92.82 g
Other:
0.4 g
| Contains more ProteinProtein | +281.7% |
| Contains more FatsFats | +9350.7% |
| Contains more CarbsCarbs | +552.9% |
| Contains more OtherOther | +345% |
| Contains more WaterWater | +2180.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 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 | +15851.8% |
| Contains more Poly. FatPolyunsaturated fat | +11434% |
| Contains less Sat. FatSaturated fat | -98.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 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 FructoseFructose | +33.3% |
~equal in
Glucose
~0.08g
~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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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.409g | 312% |
| Copper | 1.586mg | 0.157mg | 159% |
| Manganese | 3.414mg | 0.188mg | 140% |
| Fats | 65.21g | 0.69g | 99% |
| Phosphorus | 346mg | 70mg | 39% |
| Vitamin B6 | 0.537mg | 0.034mg | 39% |
| Calories | 654kcal | 23kcal | 32% |
| Magnesium | 158mg | 27mg | 31% |
| Saturated fat | 6.126g | 0.069g | 28% |
| Iron | 2.91mg | 0.96mg | 24% |
| Vitamin K | 2.7µg | 30.5µg | 23% |
| Monounsaturated fat | 8.933g | 0.056g | 22% |
| Protein | 15.23g | 3.99g | 22% |
| Vitamin B1 | 0.341mg | 0.076mg | 22% |
| Zinc | 3.09mg | 0.92mg | 20% |
| Fiber | 6.7g | 1.9g | 19% |
| Folate | 98µg | 36µg | 16% |
| Potassium | 441mg | 79mg | 11% |
| Vitamin C | 1.3mg | 8.2mg | 8% |
| Selenium | 4.9µg | 0.6µg | 8% |
| Calcium | 98mg | 32mg | 7% |
| Choline | 39.2mg | 14.4mg | 5% |
| Vitamin E | 0.7mg | 0.02mg | 5% |
| Carbs | 13.71g | 2.1g | 4% |
| Vitamin B3 | 1.125mg | 0.481mg | 4% |
| Vitamin B2 | 0.15mg | 0.126mg | 2% |
| Vitamin A | 1µg | 8µg | 1% |
| Net carbs | 7.01g | 0.2g | N/A |
| Sugar | 2.61g | 0.2g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 6mg | 0% |
| Vitamin B5 | 0.57mg | 0.563mg | 0% |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0.134mg | 0% |
| Isoleucine | 0.625mg | 0.143mg | 0% |
| Leucine | 1.17mg | 0.267mg | 0% |
| Lysine | 0.424mg | 0.214mg | 0% |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0.145mg | 0% |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 0.12g | 0% |
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 |
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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
32%
18%
Minerals Daily Need Coverage Score
152%
21%
Comparison summary
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food contains less Sodium?
Walnut contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds is lower in Sugar (difference - 2.41g)
Which food is lower in Saturated fat?
Alfalfa seeds is lower in Saturated fat (difference - 6.057g)
Which food is lower in glycemic index?
Alfalfa seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Alfalfa seeds is cheaper (difference - $5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)