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  6. Falafel vs. Wild rice

Falafel vs. Wild rice — In-Depth Nutrition Comparison

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What are the differences between Falafel and Wild rice?

  • The amount of Iron, Manganese, Folate, Phosphorus, Copper, Potassium, Magnesium, and Vitamin B1 in Falafel is higher than in Wild rice.
  • Falafel's daily need coverage for Iron is 35% more.
  • Wild rice contains 98 times less Sodium than Falafel. Falafel contains 294mg of Sodium, while Wild rice contains 3mg.

We used Falafel, home-prepared and Wild rice, cooked types in this article.

Infographic

Falafel vs Wild rice 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
9
:
1
Wild rice
Wild rice
Contains more Calcium +1700%
Contains more Iron +470%
Contains more Magnesium +156.3%
Contains more Phosphorus +134.1%
Contains more Potassium +479.2%
Contains more Zinc +11.9%
Contains more Copper +113.2%
Contains more Manganese +145%
Contains more Selenium +25%
Contains less Sodium -99%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1700%
Contains more Iron +470%
Contains more Magnesium +156.3%
Contains more Phosphorus +134.1%
Contains more Potassium +479.2%
Contains more Zinc +11.9%
Contains more Copper +113.2%
Contains more Manganese +145%
Contains more Selenium +25%
Contains less Sodium -99%

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
6
:
4
Wild rice
Wild rice
Contains more Vitamin A +333.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +180.8%
Contains more Vitamin B2 +90.8%
Contains more Vitamin B5 +89.6%
Contains more Folate +257.7%
Contains more Vitamin B3 +23.3%
Equal in Vitamin B6 - 0.135
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%
Wild rice
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% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +333.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +180.8%
Contains more Vitamin B2 +90.8%
Contains more Vitamin B5 +89.6%
Contains more Folate +257.7%
Contains more Vitamin B3 +23.3%
Equal in Vitamin B6 - 0.135

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
4
:
1
Wild rice
Wild rice
Contains more Protein +233.6%
Contains more Fats +5135.3%
Contains more Carbs +49.2%
Contains more Other +507.5%
Contains more Water +113.5%
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
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +233.6%
Contains more Fats +5135.3%
Contains more Carbs +49.2%
Contains more Other +507.5%
Contains more Water +113.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +20242%
Contains more Polyunsaturated fat +1853.1%
Contains less Saturated Fat -97.9%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +20242%
Contains more Polyunsaturated fat +1853.1%
Contains less Saturated Fat -97.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Wild rice
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Falafel Wild rice Opinion
Net carbs 31.84g 19.54g Falafel
Protein 13.31g 3.99g Falafel
Fats 17.8g 0.34g Falafel
Carbs 31.84g 21.34g Falafel
Calories 333kcal 101kcal Falafel
Fructose 0.2g Wild rice
Sugar 0.73g Falafel
Fiber 1.8g Wild rice
Calcium 54mg 3mg Falafel
Iron 3.42mg 0.6mg Falafel
Magnesium 82mg 32mg Falafel
Phosphorus 192mg 82mg Falafel
Potassium 585mg 101mg Falafel
Sodium 294mg 3mg Wild rice
Zinc 1.5mg 1.34mg Falafel
Copper 0.258mg 0.121mg Falafel
Manganese 0.691mg 0.282mg Falafel
Selenium 1µg 0.8µg Falafel
Vitamin A 13IU 3IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 0.24mg Wild rice
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.052mg Falafel
Vitamin B2 0.166mg 0.087mg Falafel
Vitamin B3 1.044mg 1.287mg Wild rice
Vitamin B5 0.292mg 0.154mg Falafel
Vitamin B6 0.125mg 0.135mg Wild rice
Folate 93µg 26µg Falafel
Vitamin K 0.5µg Wild rice
Tryptophan 0.134mg 0.049mg Falafel
Threonine 0.492mg 0.127mg Falafel
Isoleucine 0.567mg 0.167mg Falafel
Leucine 0.944mg 0.276mg Falafel
Lysine 0.856mg 0.17mg Falafel
Methionine 0.187mg 0.119mg Falafel
Phenylalanine 0.707mg 0.195mg Falafel
Valine 0.562mg 0.232mg Falafel
Histidine 0.364mg 0.104mg Falafel
Saturated Fat 2.383g 0.049g Wild rice
Monounsaturated Fat 10.171g 0.05g Falafel
Polyunsaturated fat 4.16g 0.213g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
60%
Falafel
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 291mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 2.334g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.