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Walnut vs. Falafel — In-Depth Nutrition Comparison

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Summary of differences between Walnut and Falafel

  • Falafel has less Copper, Manganese, Vitamin B6, Phosphorus, Magnesium, Vitamin B1, Zinc, and Selenium than Walnut.
  • Walnut covers your daily need of Copper 148% more than Falafel.
  • Walnut has 5 times more Manganese than Falafel. While Walnut has 3.414mg of Manganese, Falafel has only 0.691mg.
  • Falafel has less Saturated Fat.

These are the specific foods used in this comparison Nuts, walnuts, english and Falafel, home-prepared.

Infographic

Walnut 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.
Walnut
8
:
Contains more Calcium +81.5%
Contains more Magnesium +92.7%
Contains more Phosphorus +80.2%
Contains less Sodium -99.3%
Contains more Zinc +106%
Contains more Copper +514.7%
Contains more Manganese +394.1%
Contains more Selenium +390%
Contains more Iron +17.5%
Contains more Potassium +32.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +81.5%
Contains more Magnesium +92.7%
Contains more Phosphorus +80.2%
Contains less Sodium -99.3%
Contains more Zinc +106%
Contains more Copper +514.7%
Contains more Manganese +394.1%
Contains more Selenium +390%
Contains more Iron +17.5%
Contains more Potassium +32.7%

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.
Walnut
8
:
Contains more Vitamin A +53.8%
Contains more Vitamin B1 +133.6%
Contains more Vitamin B5 +95.2%
Contains more Vitamin B6 +329.6%
Contains more Vitamin C +23.1%
Contains more Vitamin B2 +10.7%
Equal in Vitamin B3 - 1.044
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 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 A +53.8%
Contains more Vitamin B1 +133.6%
Contains more Vitamin B5 +95.2%
Contains more Vitamin B6 +329.6%
Contains more Vitamin C +23.1%
Contains more Vitamin B2 +10.7%
Equal in Vitamin B3 - 1.044
Equal in Folate - 93

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
2
:
Contains more Protein +14.4%
Contains more Fats +266.3%
Contains more Carbs +132.2%
Contains more Water +750.6%
Contains more Other +36.5%
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +14.4%
Contains more Fats +266.3%
Contains more Carbs +132.2%
Contains more Water +750.6%
Contains more Other +36.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
1
:
Contains more Polyunsaturated fat +1034%
Contains less Saturated Fat -61.1%
Contains more Monounsaturated Fat +13.9%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains more Polyunsaturated fat +1034%
Contains less Saturated Fat -61.1%
Contains more Monounsaturated Fat +13.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Falafel Opinion
Net carbs 7.01g 31.84g Falafel
Protein 15.23g 13.31g Walnut
Fats 65.21g 17.8g Walnut
Carbs 13.71g 31.84g Falafel
Calories 654kcal 333kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Falafel
Fiber 6.7g Walnut
Calcium 98mg 54mg Walnut
Iron 2.91mg 3.42mg Falafel
Magnesium 158mg 82mg Walnut
Phosphorus 346mg 192mg Walnut
Potassium 441mg 585mg Falafel
Sodium 2mg 294mg Walnut
Zinc 3.09mg 1.5mg Walnut
Copper 1.586mg 0.258mg Walnut
Manganese 3.414mg 0.691mg Walnut
Selenium 4.9µg 1µg Walnut
Vitamin A 20IU 13IU Walnut
Vitamin A RAE 1µg 1µg
Vitamin E 0.7mg Walnut
Vitamin C 1.3mg 1.6mg Falafel
Vitamin B1 0.341mg 0.146mg Walnut
Vitamin B2 0.15mg 0.166mg Falafel
Vitamin B3 1.125mg 1.044mg Walnut
Vitamin B5 0.57mg 0.292mg Walnut
Vitamin B6 0.537mg 0.125mg Walnut
Folate 98µg 93µg Walnut
Vitamin K 2.7µg Walnut
Tryptophan 0.17mg 0.134mg Walnut
Threonine 0.596mg 0.492mg Walnut
Isoleucine 0.625mg 0.567mg Walnut
Leucine 1.17mg 0.944mg Walnut
Lysine 0.424mg 0.856mg Falafel
Methionine 0.236mg 0.187mg Walnut
Phenylalanine 0.711mg 0.707mg Walnut
Valine 0.753mg 0.562mg Walnut
Histidine 0.391mg 0.364mg Walnut
Saturated Fat 6.126g 2.383g Falafel
Monounsaturated Fat 8.933g 10.171g Falafel
Polyunsaturated fat 47.174g 4.16g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
33%
Walnut
18%
Falafel
Minerals Daily Need Coverage Score
152%
Walnut
60%
Falafel

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 292mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 3.743g)
Which food is cheaper?
Falafel
Falafel is cheaper (difference - $1)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.