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  6. Rye vs. Falafel

Rye vs. Falafel — In-Depth Nutrition Comparison

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Significant differences between Rye and Falafel

  • Rye has more Manganese, Selenium, Vitamin B5, Vitamin B3, Phosphorus, Vitamin B1, Vitamin B6, and Copper, however, Falafel is richer in Folate.
  • Rye covers your daily Manganese needs 82% more than Falafel.
  • Falafel has 14 times less Selenium than Rye. Rye has 13.9µg of Selenium, while Falafel has 1µg.
  • Rye contains less Sodium.

Specific food types used in this comparison are Rye grain and Falafel, home-prepared.

Infographic

Rye 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.
Rye
Rye
7
:
3
Falafel
Falafel
Contains more Magnesium +34.1%
Contains more Phosphorus +72.9%
Contains less Sodium -99.3%
Contains more Zinc +76.7%
Contains more Copper +42.2%
Contains more Manganese +272.9%
Contains more Selenium +1290%
Contains more Calcium +125%
Contains more Iron +30%
Contains more Potassium +14.7%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Magnesium +34.1%
Contains more Phosphorus +72.9%
Contains less Sodium -99.3%
Contains more Zinc +76.7%
Contains more Copper +42.2%
Contains more Manganese +272.9%
Contains more Selenium +1290%
Contains more Calcium +125%
Contains more Iron +30%
Contains more Potassium +14.7%

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.
Rye
Rye
7
:
3
Falafel
Falafel
Contains more Vitamin B1 +116.4%
Contains more Vitamin B2 +51.2%
Contains more Vitamin B3 +309%
Contains more Vitamin B5 +398.6%
Contains more Vitamin B6 +135.2%
Contains more Vitamin A +18.2%
Contains more Vitamin C +∞%
Contains more Folate +144.7%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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 B1 +116.4%
Contains more Vitamin B2 +51.2%
Contains more Vitamin B3 +309%
Contains more Vitamin B5 +398.6%
Contains more Vitamin B6 +135.2%
Contains more Vitamin A +18.2%
Contains more Vitamin C +∞%
Contains more Folate +144.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
:
4
Falafel
Falafel
Contains more Carbs +138.3%
Contains more Protein +28.7%
Contains more Fats +992%
Contains more Water +226.6%
Contains more Other +54.8%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +138.3%
Contains more Protein +28.7%
Contains more Fats +992%
Contains more Water +226.6%
Contains more Other +54.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
:
2
Falafel
Falafel
Contains less Saturated Fat -91.7%
Contains more Monounsaturated Fat +4789.9%
Contains more Polyunsaturated fat +442.4%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -91.7%
Contains more Monounsaturated Fat +4789.9%
Contains more Polyunsaturated fat +442.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Falafel Opinion
Net carbs 60.76g 31.84g Rye
Protein 10.34g 13.31g Falafel
Fats 1.63g 17.8g Falafel
Carbs 75.86g 31.84g Rye
Calories 338kcal 333kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Falafel
Fiber 15.1g Rye
Calcium 24mg 54mg Falafel
Iron 2.63mg 3.42mg Falafel
Magnesium 110mg 82mg Rye
Phosphorus 332mg 192mg Rye
Potassium 510mg 585mg Falafel
Sodium 2mg 294mg Rye
Zinc 2.65mg 1.5mg Rye
Copper 0.367mg 0.258mg Rye
Manganese 2.577mg 0.691mg Rye
Selenium 13.9µg 1µg Rye
Vitamin A 11IU 13IU Falafel
Vitamin A RAE 1µg 1µg
Vitamin E 0.85mg Rye
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.316mg 0.146mg Rye
Vitamin B2 0.251mg 0.166mg Rye
Vitamin B3 4.27mg 1.044mg Rye
Vitamin B5 1.456mg 0.292mg Rye
Vitamin B6 0.294mg 0.125mg Rye
Folate 38µg 93µg Falafel
Vitamin K 5.9µg Rye
Tryptophan 0.108mg 0.134mg Falafel
Threonine 0.289mg 0.492mg Falafel
Isoleucine 0.208mg 0.567mg Falafel
Leucine 0.563mg 0.944mg Falafel
Lysine 0.286mg 0.856mg Falafel
Methionine 0.153mg 0.187mg Falafel
Phenylalanine 0.435mg 0.707mg Falafel
Valine 0.317mg 0.562mg Falafel
Histidine 0.189mg 0.364mg Falafel
Saturated Fat 0.197g 2.383g Rye
Monounsaturated Fat 0.208g 10.171g Falafel
Polyunsaturated fat 0.767g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
36%
Rye
18%
Falafel
Minerals Daily Need Coverage Score
98%
Rye
60%
Falafel

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 292mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 2.186g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $3.6)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 1)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.