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  6. Acorns vs. Alfalfa seeds

Acorns vs. Alfalfa seeds — In-Depth Nutrition Comparison

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How are acorns and alfalfa seeds different?

  • Acorns are higher in copper, manganese, vitamin B6, fats, potassium, carbs, folate, and vitamin B3; however, alfalfa seeds are richer in vitamin C.
  • Daily need coverage for copper for acorns is 52% higher.
  • Acorns contain 45 times more saturated fat than alfalfa seeds. While acorns contain 3.102g of saturated fat, alfalfa seeds contain only 0.069g.

Nuts, acorns, raw and Alfalfa seeds, sprouted, raw are the varieties used in this article.

Infographic

Acorns vs Alfalfa seeds infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Acorns
Acorns
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 44% 12% 48% 30% 207% 14% 34% 0% 174% 0%
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 +129.6%
Contains more CalciumCalcium +28.1%
Contains more PotassiumPotassium +582.3%
Contains more CopperCopper +295.5%
Contains more PhosphorusPhosphorus +12.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +611.2%
Contains more IronIron +21.5%
Contains more ZincZinc +80.4%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Acorns
Acorns
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 0% 28% 27% 34% 43% 122% 0% 0% 65%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 2.7% 0.4% 19% 29% 9% 34% 7.8% 0% 76% 27%
Contains more Vitamin B1Vitamin B1 +47.4%
Contains more Vitamin B3Vitamin B3 +279.8%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B6Vitamin B6 +1452.9%
Contains more FolateFolate +141.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.126mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Acorns Alfalfa seeds DV% diff.
Copper 0.621mg 0.157mg 52%
Manganese 1.337mg 0.188mg 50%
Vitamin B6 0.528mg 0.034mg 38%
Monounsaturated fat 15.109g 0.056g 38%
Fats 23.86g 0.69g 36%
Polyunsaturated fat 4.596g 0.409g 28%
Vitamin K 30.5µg 25%
Calories 387kcal 23kcal 18%
Potassium 539mg 79mg 14%
Saturated fat 3.102g 0.069g 14%
Carbs 40.75g 2.1g 13%
Folate 87µg 36µg 13%
Vitamin C 0mg 8.2mg 9%
Magnesium 62mg 27mg 8%
Fiber 1.9g 8%
Vitamin B3 1.827mg 0.481mg 8%
Protein 6.15g 3.99g 4%
Zinc 0.51mg 0.92mg 4%
Vitamin B1 0.112mg 0.076mg 3%
Vitamin B5 0.715mg 0.563mg 3%
Choline 14.4mg 3%
Iron 0.79mg 0.96mg 2%
Calcium 41mg 32mg 1%
Phosphorus 79mg 70mg 1%
Vitamin A 2µg 8µg 1%
Selenium 0.6µg 1%
Vitamin B2 0.118mg 0.126mg 1%
Protein per 100 calories 1.6g 17g N/A
Calories per 10 g protein 629kcal 58kcal N/A
Weight per 100 calories 26g 435g N/A
Unsaturated / Saturated Fat ratio 6.4 6.7 N/A
Net carbs 40.75g 0.2g N/A
Sugar 0.2g N/A
Sodium 0mg 6mg 0%
Vitamin E 0.02mg 0%
Tryptophan 0.074mg 0%
Threonine 0.236mg 0.134mg 0%
Isoleucine 0.285mg 0.143mg 0%
Leucine 0.489mg 0.267mg 0%
Lysine 0.384mg 0.214mg 0%
Methionine 0.103mg 0%
Phenylalanine 0.269mg 0%
Valine 0.345mg 0.145mg 0%
Histidine 0.17mg 0%
Fructose 0.12g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Acorns
Acorns
3
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 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 +54.1%
Contains more FatsFats +3358%
Contains more CarbsCarbs +1840.5%
Contains more WaterWater +232.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acorns
Acorns
2
14% 66% 20%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 15.109 g
Polyunsaturated fat: Poly. Fat 4.596 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 +26880.4%
Contains more Poly. FatPolyunsaturated fat +1023.7%
Contains less Sat. FatSaturated fat -97.8%

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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. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.