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Falafel vs. Fillet — In-Depth Nutrition Comparison

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Important differences between Falafel and Fillet

  • Falafel has more Iron, and Magnesium, however, Fillet has more Vitamin B12, Vitamin B6, Vitamin B1, Copper, Vitamin B3, Vitamin B2, and Phosphorus.
  • Fillet's daily need coverage for Vitamin B12 is 175% more.
  • Falafel has 4 times more Magnesium than Fillet. Falafel has 82mg of Magnesium, while Fillet has 23mg.
  • Falafel is lower in Sodium.

The food varieties used in the comparison are Falafel, home-prepared and Vegetarian fillets.

Infographic

Falafel vs Fillet 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
Fillet
Contains more Iron +71%
Contains more Magnesium +256.5%
Contains less Sodium -40%
Contains more Calcium +75.9%
Contains more Phosphorus +134.4%
Contains more Copper +258.5%
Equal in Potassium - 600
Equal in Zinc - 1.4
Equal in Selenium - 1
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 29% 75% 17% 193% 53% 64% 39% 309% 0% 6%
Contains more Iron +71%
Contains more Magnesium +256.5%
Contains less Sodium -40%
Contains more Calcium +75.9%
Contains more Phosphorus +134.4%
Contains more Copper +258.5%
Equal in Potassium - 600
Equal in Zinc - 1.4
Equal in Selenium - 1

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
Fillet
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +653.4%
Contains more Vitamin B2 +442.2%
Contains more Vitamin B3 +1049.4%
Contains more Vitamin B6 +1100%
Contains more Vitamin B12 +∞%
Equal in Folate - 102
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 0% 69% 0% 0% 275% 208% 225% 0% 347% 77% 526% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +653.4%
Contains more Vitamin B2 +442.2%
Contains more Vitamin B3 +1049.4%
Contains more Vitamin B6 +1100%
Contains more Vitamin B12 +∞%
Equal in Folate - 102

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Fillet
Contains more Carbs +253.8%
Contains more Protein +72.8%
Contains more Water +30%
Contains more Other +105.8%
Equal in Fats - 18
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
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more Carbs +253.8%
Contains more Protein +72.8%
Contains more Water +30%
Contains more Other +105.8%
Equal in Fats - 18

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Fillet
Contains less Saturated Fat -16.4%
Contains more Monounsaturated Fat +132.4%
Contains more Polyunsaturated fat +124.3%
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
17% 26% 56%
Saturated Fat: 2.849 g
Monounsaturated Fat: 4.376 g
Polyunsaturated fat: 9.332 g
Contains less Saturated Fat -16.4%
Contains more Monounsaturated Fat +132.4%
Contains more Polyunsaturated fat +124.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Fillet Opinion
Net carbs 31.84g 2.9g Falafel
Protein 13.31g 23g Fillet
Fats 17.8g 18g Fillet
Carbs 31.84g 9g Falafel
Calories 333kcal 290kcal Falafel
Sugar 0.8g Falafel
Fiber 6.1g Fillet
Calcium 54mg 95mg Fillet
Iron 3.42mg 2mg Falafel
Magnesium 82mg 23mg Falafel
Phosphorus 192mg 450mg Fillet
Potassium 585mg 600mg Fillet
Sodium 294mg 490mg Falafel
Zinc 1.5mg 1.4mg Falafel
Copper 0.258mg 0.925mg Fillet
Manganese 0.691mg Falafel
Selenium 1µg 1µg
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 3.45mg Fillet
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 1.1mg Fillet
Vitamin B2 0.166mg 0.9mg Fillet
Vitamin B3 1.044mg 12mg Fillet
Vitamin B5 0.292mg Falafel
Vitamin B6 0.125mg 1.5mg Fillet
Folate 93µg 102µg Fillet
Vitamin B12 0µg 4.2µg Fillet
Tryptophan 0.134mg Falafel
Threonine 0.492mg Falafel
Isoleucine 0.567mg Falafel
Leucine 0.944mg Falafel
Lysine 0.856mg Falafel
Methionine 0.187mg Falafel
Phenylalanine 0.707mg Falafel
Valine 0.562mg Falafel
Histidine 0.364mg Falafel
Saturated Fat 2.383g 2.849g Falafel
Monounsaturated Fat 10.171g 4.376g Falafel
Polyunsaturated fat 4.16g 9.332g Fillet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Fillet
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
18%
Falafel
144%
Fillet
Minerals Daily Need Coverage Score
60%
Falafel
78%
Fillet

Comparison summary

Which food is lower in glycemic index?
Fillet
Fillet is lower in glycemic index (difference - 33)
Which food is cheaper?
Fillet
Fillet is cheaper (difference - $1.5)
Which food is richer in vitamins?
Fillet
Fillet is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 196mg)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 0.466g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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
  2. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.