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  6. Spelt vs. Falafel

Spelt vs. Falafel — In-Depth Nutrition Comparison

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How are Spelt and Falafel different?

  • Spelt is higher in Manganese, Vitamin B3, and Selenium, however, Falafel is richer in Iron, Folate, Potassium, Vitamin B2, Magnesium, and Phosphorus.
  • Daily need coverage for Iron from Falafel is 22% higher.
  • Spelt contains 4 times more Selenium than Falafel. While Spelt contains 4µg of Selenium, Falafel contains only 1µg.
  • Spelt has less Sodium.

Spelt, cooked and Falafel, home-prepared are the varieties used in this article.

Infographic

Spelt 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.
Spelt
Spelt
3
:
7
Falafel
Falafel
Contains less Sodium -98.3%
Contains more Manganese +57.9%
Contains more Selenium +300%
Contains more Calcium +440%
Contains more Iron +104.8%
Contains more Magnesium +67.3%
Contains more Phosphorus +28%
Contains more Potassium +309.1%
Contains more Zinc +20%
Contains more Copper +20%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains less Sodium -98.3%
Contains more Manganese +57.9%
Contains more Selenium +300%
Contains more Calcium +440%
Contains more Iron +104.8%
Contains more Magnesium +67.3%
Contains more Phosphorus +28%
Contains more Potassium +309.1%
Contains more Zinc +20%
Contains more Copper +20%

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.
Spelt
Spelt
2
:
8
Falafel
Falafel
Contains more Vitamin B3 +146.2%
Contains more Vitamin A +225%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B2 +453.3%
Contains more Vitamin B6 +56.3%
Contains more Folate +615.4%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
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 B3 +146.2%
Contains more Vitamin A +225%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B2 +453.3%
Contains more Vitamin B6 +56.3%
Contains more Folate +615.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
:
4
Falafel
Falafel
Contains more Water +92.3%
Contains more Protein +142%
Contains more Fats +1994.1%
Contains more Carbs +20.4%
Contains more Other +273.8%
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 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 Water +92.3%
Contains more Protein +142%
Contains more Fats +1994.1%
Contains more Carbs +20.4%
Contains more Other +273.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Falafel Opinion
Net carbs 22.54g 31.84g Falafel
Protein 5.5g 13.31g Falafel
Fats 0.85g 17.8g Falafel
Carbs 26.44g 31.84g Falafel
Calories 127kcal 333kcal Falafel
Starch 19.57g Spelt
Fiber 3.9g Spelt
Calcium 10mg 54mg Falafel
Iron 1.67mg 3.42mg Falafel
Magnesium 49mg 82mg Falafel
Phosphorus 150mg 192mg Falafel
Potassium 143mg 585mg Falafel
Sodium 5mg 294mg Spelt
Zinc 1.25mg 1.5mg Falafel
Copper 0.215mg 0.258mg Falafel
Manganese 1.091mg 0.691mg Spelt
Selenium 4µg 1µg Spelt
Vitamin A 4IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.26mg Spelt
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.103mg 0.146mg Falafel
Vitamin B2 0.03mg 0.166mg Falafel
Vitamin B3 2.57mg 1.044mg Spelt
Vitamin B5 0.292mg Falafel
Vitamin B6 0.08mg 0.125mg Falafel
Folate 13µg 93µg Falafel
Tryptophan 0.134mg Falafel
Threonine 0.492mg Falafel
Isoleucine 0.567mg Falafel
Leucine 0.944mg Falafel
Lysine 0.856mg Falafel
Methionine 0.187mg Falafel
Phenylalanine 0.707mg Falafel
Valine 0.562mg Falafel
Histidine 0.364mg Falafel
Saturated Fat 2.383g Spelt
Monounsaturated Fat 10.171g Falafel
Polyunsaturated fat 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt 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
10%
Spelt
18%
Falafel
Minerals Daily Need Coverage Score
45%
Spelt
60%
Falafel

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 289mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 2.383g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $4)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.