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Falafel vs Pumpkin seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 276mg)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 25)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 1.287g)
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Falafel Pumpkin seed
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Falafel Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Falafel
3
Pumpkin seed
Mineral Summary Score
43
Falafel
86
Pumpkin seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Phosphorus +108.7%
Contains more Potassium +57.1%
Contains more Magnesium +219.5%
Contains more Copper +167.4%
Contains more Zinc +586.7%
Contains less Sodium -93.9%
Equal in Iron - 3.31
Equal in Calcium - 55
Contains more Phosphorus +108.7%
Contains more Potassium +57.1%
Contains more Magnesium +219.5%
Contains more Copper +167.4%
Contains more Zinc +586.7%
Contains less Sodium -93.9%
Equal in Iron - 3.31
Equal in Calcium - 55

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +433.3%
Contains more Vitamin B1 +329.4%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +265%
Contains more Vitamin B5 +421.4%
Contains more Vitamin B6 +237.8%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +376.9%
Contains more Vitamin C +433.3%
Contains more Vitamin B1 +329.4%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +265%
Contains more Vitamin B5 +421.4%
Contains more Vitamin B6 +237.8%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +376.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
80%
Falafel
111%
Pumpkin seed
Carbohydrates
32%
Falafel
54%
Pumpkin seed
Fats
82%
Falafel
90%
Pumpkin seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Falafel Pumpkin seed Opinion
Calories 333 446 Pumpkin seed
Protein 13.31 18.55 Pumpkin seed
Fats 17.8 19.4 Pumpkin seed
Vitamin C 1.6 0.3 Falafel
Carbs 31.84 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.42 3.31 Falafel
Calcium 54 55 Pumpkin seed
Potassium 585 919 Pumpkin seed
Magnesium 82 262 Pumpkin seed
Sugars
Fiber 18.4 Pumpkin seed
Copper 0.258 0.69 Pumpkin seed
Zinc 1.5 10.3 Pumpkin seed
Starch
Phosphorus 192 92 Falafel
Sodium 294 18 Pumpkin seed
Vitamin A 13 62 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.146 0.034 Falafel
Vitamin B2 0.166 0.052 Falafel
Vitamin B3 1.044 0.286 Falafel
Vitamin B5 0.292 0.056 Falafel
Vitamin B6 0.125 0.037 Falafel
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 15 0 Falafel
Trans Fat 0 Pumpkin seed
Saturated Fat 2.383 3.67 Falafel
Monounsaturated Fat 10.171 6.032 Falafel
Polyunsaturated fat 4.16 8.844 Pumpkin seed
Tryptophan 0.134 0.326 Pumpkin seed
Threonine 0.492 0.683 Pumpkin seed
Isoleucine 0.567 0.956 Pumpkin seed
Leucine 0.944 1.572 Pumpkin seed
Lysine 0.856 1.386 Pumpkin seed
Methionine 0.187 0.417 Pumpkin seed
Phenylalanine 0.707 0.924 Pumpkin seed
Valine 0.562 1.491 Pumpkin seed
Histidine 0.364 0.515 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.