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Sponge cake vs. Falafel — In-Depth Nutrition Comparison

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Important differences between Sponge cake and Falafel

  • Sponge cake has more Selenium, and Vitamin B12, however, Falafel has more Iron, Manganese, Copper, Magnesium, Folate, Phosphorus, and Potassium.
  • Sponge cake's daily need coverage for Cholesterol is 57% more.
  • Falafel is lower in Cholesterol.

The food varieties used in the comparison are Cake, sponge, prepared from recipe and Falafel, home-prepared.

Infographic

Sponge cake vs Falafel 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.
Contains less Sodium -22.4%
Contains more Selenium +1750%
Contains more Calcium +28.6%
Contains more Iron +116.5%
Contains more Magnesium +811.1%
Contains more Phosphorus +92%
Contains more Potassium +314.9%
Contains more Zinc +154.2%
Contains more Copper +360.7%
Contains more Manganese +313.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 60% 7% 43% 13% 30% 17% 19% 22% 101%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains less Sodium -22.4%
Contains more Selenium +1750%
Contains more Calcium +28.6%
Contains more Iron +116.5%
Contains more Magnesium +811.1%
Contains more Phosphorus +92%
Contains more Potassium +314.9%
Contains more Zinc +154.2%
Contains more Copper +360.7%
Contains more Manganese +313.8%

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.
:
Contains more Vitamin A +1884.6%
Contains more Vitamin B2 +81.3%
Contains more Vitamin B3 +15.3%
Contains more Vitamin B5 +87%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +111.9%
Contains more Folate +138.5%
Equal in Vitamin B1 - 0.146
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 0% 40% 70% 23% 33% 14% 30% 47% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Contains more Vitamin A +1884.6%
Contains more Vitamin B2 +81.3%
Contains more Vitamin B3 +15.3%
Contains more Vitamin B5 +87%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +111.9%
Contains more Folate +138.5%
Equal in Vitamin B1 - 0.146

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +81.2%
Contains more Protein +82.3%
Contains more Fats +314%
Contains more Water +17.8%
Contains more Other +86.9%
7% 4% 58% 29%
Protein: 7.3 g
Fats: 4.3 g
Carbs: 57.7 g
Water: 29.4 g
Other: 1.3 g
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more Carbs +81.2%
Contains more Protein +82.3%
Contains more Fats +314%
Contains more Water +17.8%
Contains more Other +86.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -45.4%
Contains more Monounsaturated Fat +545.4%
Contains more Polyunsaturated fat +541%
37% 45% 18%
Saturated Fat: 1.301 g
Monounsaturated Fat: 1.576 g
Polyunsaturated fat: 0.649 g
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -45.4%
Contains more Monounsaturated Fat +545.4%
Contains more Polyunsaturated fat +541%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sponge cake Falafel Opinion
Net carbs 57.7g 31.84g Sponge cake
Protein 7.3g 13.31g Falafel
Fats 4.3g 17.8g Falafel
Carbs 57.7g 31.84g Sponge cake
Calories 297kcal 333kcal Falafel
Calcium 42mg 54mg Falafel
Iron 1.58mg 3.42mg Falafel
Magnesium 9mg 82mg Falafel
Phosphorus 100mg 192mg Falafel
Potassium 141mg 585mg Falafel
Sodium 228mg 294mg Sponge cake
Zinc 0.59mg 1.5mg Falafel
Copper 0.056mg 0.258mg Falafel
Manganese 0.167mg 0.691mg Falafel
Selenium 18.5µg 1µg Sponge cake
Vitamin A 258IU 13IU Sponge cake
Vitamin A RAE 77µg 1µg Sponge cake
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.159mg 0.146mg Sponge cake
Vitamin B2 0.301mg 0.166mg Sponge cake
Vitamin B3 1.204mg 1.044mg Sponge cake
Vitamin B5 0.546mg 0.292mg Sponge cake
Vitamin B6 0.059mg 0.125mg Falafel
Folate 39µg 93µg Falafel
Vitamin B12 0.37µg 0µg Sponge cake
Tryptophan 0.089mg 0.134mg Falafel
Threonine 0.308mg 0.492mg Falafel
Isoleucine 0.35mg 0.567mg Falafel
Leucine 0.59mg 0.944mg Falafel
Lysine 0.418mg 0.856mg Falafel
Methionine 0.192mg 0.187mg Sponge cake
Phenylalanine 0.374mg 0.707mg Falafel
Valine 0.395mg 0.562mg Falafel
Histidine 0.172mg 0.364mg Falafel
Cholesterol 170mg 0mg Falafel
Saturated Fat 1.301g 2.383g Sponge cake
Omega-3 - DHA 0.015g Sponge cake
Omega-3 - EPA 0.001g Sponge cake
Monounsaturated Fat 1.576g 10.171g Falafel
Polyunsaturated fat 0.649g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sponge cake Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
22%
Sponge cake
18%
Falafel
Minerals Daily Need Coverage Score
32%
Sponge cake
60%
Falafel

Comparison summary

Which food contains less Sodium?
Sponge cake
Sponge cake contains less Sodium (difference - 66mg)
Which food is lower in Saturated Fat?
Sponge cake
Sponge cake is lower in Saturated Fat (difference - 1.082g)
Which food is cheaper?
Sponge cake
Sponge cake is cheaper (difference - $4)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 170mg)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sponge cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172707/nutrients
  2. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.