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  6. Falafel vs. Wheat

Falafel vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between Falafel and Wheat?

  • Falafel is higher in Iron, Folate, Potassium, Vitamin B2, and Magnesium, however, Wheat is richer in Selenium, Manganese, and Vitamin B3.
  • Wheat's daily need coverage for Selenium is 56% more.
  • Wheat contains 37 times less Sodium than Falafel. Falafel contains 294mg of Sodium, while Wheat contains 8mg.

We used Falafel, home-prepared and Wheat, KAMUT khorasan, cooked types in this article.

Infographic

Falafel vs Wheat 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.
Falafel
Falafel
6
:
4
Wheat
Wheat
Contains more Calcium +500%
Contains more Iron +94.3%
Contains more Magnesium +70.8%
Contains more Phosphorus +30.6%
Contains more Potassium +256.7%
Contains more Copper +24.6%
Contains less Sodium -97.3%
Contains more Zinc +22.7%
Contains more Manganese +49.1%
Contains more Selenium +3090%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +500%
Contains more Iron +94.3%
Contains more Magnesium +70.8%
Contains more Phosphorus +30.6%
Contains more Potassium +256.7%
Contains more Copper +24.6%
Contains less Sodium -97.3%
Contains more Zinc +22.7%
Contains more Manganese +49.1%
Contains more Selenium +3090%

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.
Falafel
Falafel
8
:
2
Wheat
Wheat
Contains more Vitamin A +225%
Contains more Vitamin B1 +53.7%
Contains more Vitamin B2 +453.3%
Contains more Vitamin B6 +78.6%
Contains more Folate +745.5%
Contains more Vitamin B3 +120.8%
Falafel
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +225%
Contains more Vitamin B1 +53.7%
Contains more Vitamin B2 +453.3%
Contains more Vitamin B6 +78.6%
Contains more Folate +745.5%
Contains more Vitamin B3 +120.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
4
:
1
Wheat
Wheat
Contains more Protein +133.1%
Contains more Fats +2044.6%
Contains more Carbs +15.4%
Contains more Other +257.4%
Contains more Water +88.3%
Falafel
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
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +133.1%
Contains more Fats +2044.6%
Contains more Carbs +15.4%
Contains more Other +257.4%
Contains more Water +88.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +12008.3%
Contains more Polyunsaturated fat +1611.9%
Contains less Saturated Fat -96.8%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +12008.3%
Contains more Polyunsaturated fat +1611.9%
Contains less Saturated Fat -96.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Wheat Opinion
Net carbs 31.84g 23.3g Falafel
Protein 13.31g 5.71g Falafel
Fats 17.8g 0.83g Falafel
Carbs 31.84g 27.6g Falafel
Calories 333kcal 132kcal Falafel
Sugar 3.07g Falafel
Fiber 4.3g Wheat
Calcium 54mg 9mg Falafel
Iron 3.42mg 1.76mg Falafel
Magnesium 82mg 48mg Falafel
Phosphorus 192mg 147mg Falafel
Potassium 585mg 164mg Falafel
Sodium 294mg 8mg Wheat
Zinc 1.5mg 1.84mg Wheat
Copper 0.258mg 0.207mg Falafel
Manganese 0.691mg 1.03mg Wheat
Selenium 1µg 31.9µg Wheat
Vitamin A 13IU 4IU Falafel
Vitamin A RAE 1µg Falafel
Vitamin E 0.24mg Wheat
Vitamin C 1.6mg Falafel
Vitamin B1 0.146mg 0.095mg Falafel
Vitamin B2 0.166mg 0.03mg Falafel
Vitamin B3 1.044mg 2.305mg Wheat
Vitamin B5 0.292mg Falafel
Vitamin B6 0.125mg 0.07mg Falafel
Folate 93µg 11µg Falafel
Tryptophan 0.134mg 0.051mg Falafel
Threonine 0.492mg 0.172mg Falafel
Isoleucine 0.567mg 0.22mg Falafel
Leucine 0.944mg 0.432mg Falafel
Lysine 0.856mg 0.161mg Falafel
Methionine 0.187mg 0.097mg Falafel
Phenylalanine 0.707mg 0.3mg Falafel
Valine 0.562mg 0.267mg Falafel
Histidine 0.364mg 0.147mg Falafel
Trans Fat 0g 0.002g Falafel
Saturated Fat 2.383g 0.077g Wheat
Monounsaturated Fat 10.171g 0.084g Falafel
Polyunsaturated fat 4.16g 0.243g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Wheat
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
9%
Wheat
Minerals Daily Need Coverage Score
60%
Falafel
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 286mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 2.306g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3.6)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
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)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.