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  6. Pilaf vs. Falafel

Pilaf vs. Falafel — In-Depth Nutrition Comparison

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Significant differences between Pilaf and Falafel

  • Pilaf has more Selenium, Vitamin B1, Vitamin B3, Folate, and Vitamin B6, however, Falafel is richer in Iron, Magnesium, and Potassium.
  • Pilaf covers your daily Selenium needs 57% more than Falafel.
  • Falafel has 6 times less Vitamin B3 than Pilaf. Pilaf has 6.127mg of Vitamin B3, while Falafel has 1.044mg.
  • Falafel contains less Sodium.

Specific food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Falafel, home-prepared.

Infographic

Pilaf vs Falafel 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.
Pilaf
Pilaf
3
:
7
Falafel
Falafel
Contains more Calcium +53.7%
Contains more Manganese +27.6%
Contains more Selenium +3140%
Contains more Iron +40.2%
Contains more Magnesium +156.3%
Contains more Phosphorus +24.7%
Contains more Potassium +211.2%
Contains less Sodium -77.4%
Contains more Zinc +48.5%
Contains more Copper +55.4%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +53.7%
Contains more Manganese +27.6%
Contains more Selenium +3140%
Contains more Iron +40.2%
Contains more Magnesium +156.3%
Contains more Phosphorus +24.7%
Contains more Potassium +211.2%
Contains less Sodium -77.4%
Contains more Zinc +48.5%
Contains more Copper +55.4%

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.
Pilaf
Pilaf
10
:
1
Falafel
Falafel
Contains more Vitamin C +156.3%
Contains more Vitamin B1 +313%
Contains more Vitamin B3 +486.9%
Contains more Vitamin B5 +144.9%
Contains more Vitamin B6 +220%
Contains more Folate +128%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +90.8%
Equal in Vitamin A - 13
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
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%
Contains more Vitamin C +156.3%
Contains more Vitamin B1 +313%
Contains more Vitamin B3 +486.9%
Contains more Vitamin B5 +144.9%
Contains more Vitamin B6 +220%
Contains more Folate +128%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +90.8%
Equal in Vitamin A - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
2
:
3
Falafel
Falafel
Contains more Carbs +139.7%
Contains more Other +58.8%
Contains more Protein +27.7%
Contains more Fats +1199.3%
Contains more Water +330.6%
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
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
Contains more Carbs +139.7%
Contains more Other +58.8%
Contains more Protein +27.7%
Contains more Fats +1199.3%
Contains more Water +330.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
:
2
Falafel
Falafel
Contains less Saturated Fat -87.1%
Contains more Monounsaturated Fat +2626.8%
Contains more Polyunsaturated fat +1003.4%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -87.1%
Contains more Monounsaturated Fat +2626.8%
Contains more Polyunsaturated fat +1003.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Falafel Opinion
Net carbs 75.11g 31.84g Pilaf
Protein 10.42g 13.31g Falafel
Fats 1.37g 17.8g Falafel
Carbs 76.31g 31.84g Pilaf
Calories 359kcal 333kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g Falafel
Fiber 1.2g Pilaf
Calcium 83mg 54mg Pilaf
Iron 2.44mg 3.42mg Falafel
Magnesium 32mg 82mg Falafel
Phosphorus 154mg 192mg Falafel
Potassium 188mg 585mg Falafel
Sodium 1303mg 294mg Falafel
Zinc 1.01mg 1.5mg Falafel
Copper 0.166mg 0.258mg Falafel
Manganese 0.882mg 0.691mg Pilaf
Selenium 32.4µg 1µg Pilaf
Vitamin A 14IU 13IU Pilaf
Vitamin A RAE 4µg 1µg Pilaf
Vitamin E 0.04mg Pilaf
Vitamin C 4.1mg 1.6mg Pilaf
Vitamin B1 0.603mg 0.146mg Pilaf
Vitamin B2 0.087mg 0.166mg Falafel
Vitamin B3 6.127mg 1.044mg Pilaf
Vitamin B5 0.715mg 0.292mg Pilaf
Vitamin B6 0.4mg 0.125mg Pilaf
Folate 212µg 93µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg Pilaf
Tryptophan 0.086mg 0.134mg Falafel
Threonine 0.221mg 0.492mg Falafel
Isoleucine 0.279mg 0.567mg Falafel
Leucine 0.523mg 0.944mg Falafel
Lysine 0.189mg 0.856mg Falafel
Methionine 0.145mg 0.187mg Falafel
Phenylalanine 0.32mg 0.707mg Falafel
Valine 0.374mg 0.562mg Falafel
Histidine 0.15mg 0.364mg Falafel
Cholesterol 1mg 0mg Falafel
Saturated Fat 0.307g 2.383g Pilaf
Monounsaturated Fat 0.373g 10.171g Falafel
Polyunsaturated fat 0.377g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf 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
50%
Pilaf
18%
Falafel
Minerals Daily Need Coverage Score
77%
Pilaf
60%
Falafel

Comparison summary

Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 2.076g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $4)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 1009mg)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 27)
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.