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Peanut butter vs. Falafel — In-Depth Nutrition Comparison

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What are the main differences between Peanut butter and Falafel?

  • Peanut butter is richer in Vitamin B3, Manganese, Vitamin B6, Magnesium, Phosphorus, Copper, and Vitamin B5, while Falafel is higher in Iron.
  • Peanut butter's daily need coverage for Vitamin B3 is 75% higher.
  • Falafel has 4 times less Saturated Fat than Peanut butter. Peanut butter has 10.325g of Saturated Fat, while Falafel has 2.383g.

We used Peanut butter, smooth style, without salt and Falafel, home-prepared types in this comparison.

Infographic

Peanut butter vs Falafel infographic
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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 more Magnesium +104.9%
Contains more Phosphorus +74.5%
Contains less Sodium -94.2%
Contains more Zinc +67.3%
Contains more Copper +63.6%
Contains more Manganese +141%
Contains more Selenium +310%
Contains more Calcium +10.2%
Contains more Iron +96.6%
Equal in Potassium - 585
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Magnesium +104.9%
Contains more Phosphorus +74.5%
Contains less Sodium -94.2%
Contains more Zinc +67.3%
Contains more Copper +63.6%
Contains more Manganese +141%
Contains more Selenium +310%
Contains more Calcium +10.2%
Contains more Iron +96.6%
Equal in Potassium - 585

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.
:
Contains more Vitamin B2 +15.7%
Contains more Vitamin B3 +1155.9%
Contains more Vitamin B5 +289.4%
Contains more Vitamin B6 +252.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.146
Equal in Folate - 93
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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%
Contains more Vitamin B2 +15.7%
Contains more Vitamin B3 +1155.9%
Contains more Vitamin B5 +289.4%
Contains more Vitamin B6 +252.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.146
Equal in Folate - 93

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +66.9%
Contains more Fats +188.5%
Contains more Other +18.9%
Contains more Carbs +42.7%
Contains more Water +2714.6%
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
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
Contains more Protein +66.9%
Contains more Fats +188.5%
Contains more Other +18.9%
Contains more Carbs +42.7%
Contains more Water +2714.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +155%
Contains more Polyunsaturated fat +201.3%
Contains less Saturated Fat -76.9%
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains more Monounsaturated Fat +155%
Contains more Polyunsaturated fat +201.3%
Contains less Saturated Fat -76.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Falafel Opinion
Net carbs 17.31g 31.84g Falafel
Protein 22.21g 13.31g Peanut butter
Fats 51.36g 17.8g Peanut butter
Carbs 22.31g 31.84g Falafel
Calories 598kcal 333kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g Falafel
Fiber 5g Peanut butter
Calcium 49mg 54mg Falafel
Iron 1.74mg 3.42mg Falafel
Magnesium 168mg 82mg Peanut butter
Phosphorus 335mg 192mg Peanut butter
Potassium 558mg 585mg Falafel
Sodium 17mg 294mg Peanut butter
Zinc 2.51mg 1.5mg Peanut butter
Copper 0.422mg 0.258mg Peanut butter
Manganese 1.665mg 0.691mg Peanut butter
Selenium 4.1µg 1µg Peanut butter
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 9.1mg Peanut butter
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.15mg 0.146mg Peanut butter
Vitamin B2 0.192mg 0.166mg Peanut butter
Vitamin B3 13.112mg 1.044mg Peanut butter
Vitamin B5 1.137mg 0.292mg Peanut butter
Vitamin B6 0.441mg 0.125mg Peanut butter
Folate 87µg 93µg Falafel
Vitamin K 0.3µg Peanut butter
Tryptophan 0.231mg 0.134mg Peanut butter
Threonine 0.525mg 0.492mg Peanut butter
Isoleucine 0.616mg 0.567mg Peanut butter
Leucine 1.546mg 0.944mg Peanut butter
Lysine 0.681mg 0.856mg Falafel
Methionine 0.265mg 0.187mg Peanut butter
Phenylalanine 1.202mg 0.707mg Peanut butter
Valine 0.782mg 0.562mg Peanut butter
Histidine 0.557mg 0.364mg Peanut butter
Trans Fat 0.075g 0g Falafel
Saturated Fat 10.325g 2.383g Falafel
Monounsaturated Fat 25.941g 10.171g Peanut butter
Polyunsaturated fat 12.535g 4.16g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Falafel
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
62%
Peanut butter
18%
Falafel
Minerals Daily Need Coverage Score
84%
Peanut butter
60%
Falafel

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 277mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 19)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $1.2)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 7.942g)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.