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Falafel vs. Cereal — In-Depth Nutrition Comparison

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What are the main differences between Falafel and Cereal?

  • Falafel is richer in Phosphorus, while Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C.
  • Cereal's daily need coverage for Vitamin B1 is 512% higher.
  • Cereal has 2 times less Phosphorus than Falafel. Falafel has 192mg of Phosphorus, while Cereal has 77mg.
  • Falafel is lower in Sodium.

We used Falafel, home-prepared and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this comparison.

Infographic

Falafel vs Cereal 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.
:
4
Cereal
Contains more Calcium +440%
Contains more Magnesium +331.6%
Contains more Phosphorus +149.4%
Contains more Potassium +457.1%
Contains less Sodium -63%
Contains more Copper +88.3%
Contains more Iron +895.9%
Contains more Zinc +406.7%
Contains more Manganese +14.3%
Contains more Selenium +530%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Contains more Calcium +440%
Contains more Magnesium +331.6%
Contains more Phosphorus +149.4%
Contains more Potassium +457.1%
Contains less Sodium -63%
Contains more Copper +88.3%
Contains more Iron +895.9%
Contains more Zinc +406.7%
Contains more Manganese +14.3%
Contains more Selenium +530%

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.
:
8
Cereal
Contains more Vitamin B5 +29.2%
Contains more Vitamin A +21376.9%
Contains more Vitamin C +2306.3%
Contains more Vitamin B1 +4206.8%
Contains more Vitamin B2 +2231.3%
Contains more Vitamin B3 +2737.2%
Contains more Vitamin B6 +4688.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin B5 +29.2%
Contains more Vitamin A +21376.9%
Contains more Vitamin C +2306.3%
Contains more Vitamin B1 +4206.8%
Contains more Vitamin B2 +2231.3%
Contains more Vitamin B3 +2737.2%
Contains more Vitamin B6 +4688.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Cereal
Contains more Protein +119.6%
Contains more Fats +1548.1%
Contains more Water +815.9%
Contains more Carbs +172.8%
Equal in Other - 2.23
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
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more Protein +119.6%
Contains more Fats +1548.1%
Contains more Water +815.9%
Contains more Carbs +172.8%
Equal in Other - 2.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Cereal
Contains more Monounsaturated Fat +4885.8%
Contains more Polyunsaturated fat +1075.1%
Contains less Saturated Fat -89.1%
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains more Monounsaturated Fat +4885.8%
Contains more Polyunsaturated fat +1075.1%
Contains less Saturated Fat -89.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Cereal Opinion
Net carbs 31.84g 85.45g Cereal
Protein 13.31g 6.06g Falafel
Fats 17.8g 1.08g Falafel
Carbs 31.84g 86.85g Cereal
Calories 333kcal 378kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g Falafel
Fiber 1.4g Cereal
Calcium 54mg 10mg Falafel
Iron 3.42mg 34.06mg Cereal
Magnesium 82mg 19mg Falafel
Phosphorus 192mg 77mg Falafel
Potassium 585mg 105mg Falafel
Sodium 294mg 795mg Falafel
Zinc 1.5mg 7.6mg Cereal
Copper 0.258mg 0.137mg Falafel
Manganese 0.691mg 0.79mg Cereal
Selenium 1µg 6.3µg Cereal
Vitamin A 13IU 2792IU Cereal
Vitamin A RAE 1µg 814µg Cereal
Vitamin E 0.08mg Cereal
Vitamin C 1.6mg 38.5mg Cereal
Vitamin B1 0.146mg 6.288mg Cereal
Vitamin B2 0.166mg 3.87mg Cereal
Vitamin B3 1.044mg 29.62mg Cereal
Vitamin B5 0.292mg 0.226mg Falafel
Vitamin B6 0.125mg 5.986mg Cereal
Folate 93µg Falafel
Tryptophan 0.134mg 0.066mg Falafel
Threonine 0.492mg 0.241mg Falafel
Isoleucine 0.567mg 0.26mg Falafel
Leucine 0.944mg 0.767mg Falafel
Lysine 0.856mg 0.113mg Falafel
Methionine 0.187mg 0.13mg Falafel
Phenylalanine 0.707mg 0.365mg Falafel
Valine 0.562mg 0.344mg Falafel
Histidine 0.364mg 0.162mg Falafel
Saturated Fat 2.383g 0.26g Cereal
Monounsaturated Fat 10.171g 0.204g Falafel
Polyunsaturated fat 4.16g 0.354g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Falafel
393%
Cereal
Minerals Daily Need Coverage Score
60%
Falafel
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 501mg)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 36)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 2.123g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $4)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is richer in minerals?
?
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. 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.