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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

Walnut vs Alfalfa seeds infographic
Infographic link

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.
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +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.
Walnut
7
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 +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 +675%
Contains more Vitamin KVitamin K +1029.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.563mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +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
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +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
Walnut
2
2% 91% 3% 3%
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
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 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.
Walnut Alfalfa seeds
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Walnut Alfalfa seeds Opinion
Calories 654kcal 23kcal Walnut
Protein 15.23g 3.99g Walnut
Fats 65.21g 0.69g Walnut
Vitamin C 1.3mg 8.2mg Alfalfa seeds
Net carbs 7.01g 0.2g Walnut
Carbs 13.71g 2.1g Walnut
Magnesium 158mg 27mg Walnut
Calcium 98mg 32mg Walnut
Potassium 441mg 79mg Walnut
Iron 2.91mg 0.96mg Walnut
Sugar 2.61g 0.2g Alfalfa seeds
Fiber 6.7g 1.9g Walnut
Copper 1.586mg 0.157mg Walnut
Zinc 3.09mg 0.92mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 70mg Walnut
Sodium 2mg 6mg Walnut
Vitamin A 20IU 155IU Alfalfa seeds
Vitamin A RAE 1µg 8µg Alfalfa seeds
Vitamin E 0.7mg 0.02mg Walnut
Manganese 3.414mg 0.188mg Walnut
Selenium 4.9µg 0.6µg Walnut
Vitamin B1 0.341mg 0.076mg Walnut
Vitamin B2 0.15mg 0.126mg Walnut
Vitamin B3 1.125mg 0.481mg Walnut
Vitamin B5 0.57mg 0.563mg Walnut
Vitamin B6 0.537mg 0.034mg Walnut
Vitamin K 2.7µg 30.5µg Alfalfa seeds
Folate 98µg 36µg Walnut
Choline 39.2mg 14.4mg Walnut
Saturated Fat 6.126g 0.069g Alfalfa seeds
Monounsaturated Fat 8.933g 0.056g Walnut
Polyunsaturated fat 47.174g 0.409g Walnut
Tryptophan 0.17mg Walnut
Threonine 0.596mg 0.134mg Walnut
Isoleucine 0.625mg 0.143mg Walnut
Leucine 1.17mg 0.267mg Walnut
Lysine 0.424mg 0.214mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg 0.145mg Walnut
Histidine 0.391mg Walnut
Fructose 0.09g 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Alfalfa seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Walnut
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
152%
Walnut
21%
Alfalfa seeds

Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 2.41g)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 6.057g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.