Falafel vs. Semolina — In-Depth Nutrition Comparison
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The main differences between Falafel and Semolina
- Falafel is richer in Iron, Folate, Magnesium, and Potassium, yet Semolina is richer in Selenium, Vitamin B6, Vitamin B3, and Manganese.
- Daily need coverage for Selenium from Semolina is 34% higher.
- Falafel contains 147 times more Sodium than Semolina. Falafel contains 294mg of Sodium, while Semolina contains 2mg.
Food types used in this article are Falafel, home-prepared and Rice, white, long-grain, parboiled, unenriched, dry.
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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
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Iron
+362.2%
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Magnesium
+203.7%
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Phosphorus
+25.5%
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Potassium
+236.2%
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Zinc
+47.1%
Contains
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Calcium
+31.5%
Contains
less
Sodium
-99.3%
Contains
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Copper
+10.1%
Contains
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Manganese
+49.8%
Contains
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Selenium
+1890%
Contains
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Iron
+362.2%
Contains
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Magnesium
+203.7%
Contains
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Phosphorus
+25.5%
Contains
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Potassium
+236.2%
Contains
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Zinc
+47.1%
Contains
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Calcium
+31.5%
Contains
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Sodium
-99.3%
Contains
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Copper
+10.1%
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Manganese
+49.8%
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Selenium
+1890%
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.
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Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+232%
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Folate
+1062.5%
Contains
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Vitamin B1
+53.4%
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Vitamin B3
+383.5%
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Vitamin B5
+130.1%
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Vitamin B6
+261.6%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+232%
Contains
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Folate
+1062.5%
Contains
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Vitamin B1
+53.4%
Contains
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Vitamin B3
+383.5%
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Vitamin B5
+130.1%
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Vitamin B6
+261.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+77.2%
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Fats
+1628.2%
Contains
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Water
+251.1%
Contains
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Other
+242.3%
Contains
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Carbs
+154.1%
Contains
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Protein
+77.2%
Contains
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Fats
+1628.2%
Contains
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Water
+251.1%
Contains
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Other
+242.3%
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Carbs
+154.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+3842.2%
Contains
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Polyunsaturated fat
+1191.9%
Contains
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Saturated Fat
-87.7%
Contains
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Monounsaturated Fat
+3842.2%
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Polyunsaturated fat
+1191.9%
Contains
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Saturated Fat
-87.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 31.84g | 79.09g |
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| Protein | 13.31g | 7.51g |
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| Fats | 17.8g | 1.03g |
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| Carbs | 31.84g | 80.89g |
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| Calories | 333kcal | 374kcal |
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| Starch | 68.29g |
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| Fructose | 0.02g |
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| Sugar | 0.33g |
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| Fiber | 1.8g |
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| Calcium | 54mg | 71mg |
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| Iron | 3.42mg | 0.74mg |
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| Magnesium | 82mg | 27mg |
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| Phosphorus | 192mg | 153mg |
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| Potassium | 585mg | 174mg |
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| Sodium | 294mg | 2mg |
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| Zinc | 1.5mg | 1.02mg |
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| Copper | 0.258mg | 0.284mg |
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| Manganese | 0.691mg | 1.035mg |
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| Selenium | 1µg | 19.9µg |
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| Vitamin A | 13IU | 0IU |
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| Vitamin A RAE | 1µg |
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| Vitamin E | 0.03mg |
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| Vitamin C | 1.6mg | 0mg |
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| Vitamin B1 | 0.146mg | 0.224mg |
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| Vitamin B2 | 0.166mg | 0.05mg |
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| Vitamin B3 | 1.044mg | 5.048mg |
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| Vitamin B5 | 0.292mg | 0.672mg |
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| Vitamin B6 | 0.125mg | 0.452mg |
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| Folate | 93µg | 8µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.134mg | 0.103mg |
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| Threonine | 0.492mg | 0.271mg |
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| Isoleucine | 0.567mg | 0.339mg |
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| Leucine | 0.944mg | 0.656mg |
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| Lysine | 0.856mg | 0.215mg |
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| Methionine | 0.187mg | 0.183mg |
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| Phenylalanine | 0.707mg | 0.398mg |
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| Valine | 0.562mg | 0.47mg |
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| Histidine | 0.364mg | 0.185mg |
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| Saturated Fat | 2.383g | 0.294g |
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| Monounsaturated Fat | 10.171g | 0.258g |
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| Polyunsaturated fat | 4.16g | 0.322g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
60%
52%
Comparison summary
Which food contains less Sodium?
Semolina contains less Sodium (difference - 292mg)
Which food is lower in Saturated Fat?
Semolina is lower in Saturated Fat (difference - 2.089g)
Which food is cheaper?
Semolina is cheaper (difference - $2.6)
Which food is lower in Sugar?
Falafel is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Falafel is lower in glycemic index (difference - 21)
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.
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.