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Pumpkin seed vs Falafel - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 276mg)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 25)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 1.287g)
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)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Falafel
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Pumpkin seed
10
Falafel
Mineral Summary Score
86
Pumpkin seed
43
Falafel

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +57.1%
Contains more Magnesium +219.5%
Contains more Copper +167.4%
Contains more Zinc +586.7%
Contains less Sodium -93.9%
Contains more Phosphorus +108.7%
Equal in Iron - 3.42
Equal in Calcium - 54
Contains more Potassium +57.1%
Contains more Magnesium +219.5%
Contains more Copper +167.4%
Contains more Zinc +586.7%
Contains less Sodium -93.9%
Contains more Phosphorus +108.7%
Equal in Iron - 3.42
Equal in Calcium - 54

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +376.9%
Contains more Vitamin C +433.3%
Contains more Vitamin B1 +329.4%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +265%
Contains more Vitamin B5 +421.4%
Contains more Vitamin B6 +237.8%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +376.9%
Contains more Vitamin C +433.3%
Contains more Vitamin B1 +329.4%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +265%
Contains more Vitamin B5 +421.4%
Contains more Vitamin B6 +237.8%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Pumpkin seed
80%
Falafel
Carbohydrates
54%
Pumpkin seed
32%
Falafel
Fats
90%
Pumpkin seed
82%
Falafel

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Falafel Opinion
Calories 446 333 Pumpkin seed
Protein 18.55 13.31 Pumpkin seed
Fats 19.4 17.8 Pumpkin seed
Vitamin C 0.3 1.6 Falafel
Carbs 53.75 31.84 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 3.42 Falafel
Calcium 55 54 Pumpkin seed
Potassium 919 585 Pumpkin seed
Magnesium 262 82 Pumpkin seed
Sugars
Fiber 18.4 Pumpkin seed
Copper 0.69 0.258 Pumpkin seed
Zinc 10.3 1.5 Pumpkin seed
Starch
Phosphorus 92 192 Falafel
Sodium 18 294 Pumpkin seed
Vitamin A 62 13 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.146 Falafel
Vitamin B2 0.052 0.166 Falafel
Vitamin B3 0.286 1.044 Falafel
Vitamin B5 0.056 0.292 Falafel
Vitamin B6 0.037 0.125 Falafel
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 15 Falafel
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 2.383 Falafel
Monounsaturated Fat 6.032 10.171 Falafel
Polyunsaturated fat 8.844 4.16 Pumpkin seed
Tryptophan 0.326 0.134 Pumpkin seed
Threonine 0.683 0.492 Pumpkin seed
Isoleucine 0.956 0.567 Pumpkin seed
Leucine 1.572 0.944 Pumpkin seed
Lysine 1.386 0.856 Pumpkin seed
Methionine 0.417 0.187 Pumpkin seed
Phenylalanine 0.924 0.707 Pumpkin seed
Valine 1.491 0.562 Pumpkin seed
Histidine 0.515 0.364 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.