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% |
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% |
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
