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Wheat vs. Falafel — In-Depth Nutrition Comparison

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What are the differences between Wheat and Falafel?

  • Wheat is higher in Selenium, Manganese, and Vitamin B3, however, Falafel is richer in Iron, Folate, Potassium, Vitamin B2, and Magnesium.
  • Wheat's daily need coverage for Selenium is 56% more.
  • Falafel contains 2 times less Vitamin B3 than Wheat. Wheat contains 2.305mg of Vitamin B3, while Falafel contains 1.044mg.
  • Wheat has less Saturated Fat.

We used Wheat, KAMUT khorasan, cooked and Falafel, home-prepared types in this article.

Infographic

Wheat 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.
Wheat
4
:
Contains less Sodium -97.3%
Contains more Zinc +22.7%
Contains more Manganese +49.1%
Contains more Selenium +3090%
Contains more Calcium +500%
Contains more Iron +94.3%
Contains more Magnesium +70.8%
Contains more Phosphorus +30.6%
Contains more Potassium +256.7%
Contains more Copper +24.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains less Sodium -97.3%
Contains more Zinc +22.7%
Contains more Manganese +49.1%
Contains more Selenium +3090%
Contains more Calcium +500%
Contains more Iron +94.3%
Contains more Magnesium +70.8%
Contains more Phosphorus +30.6%
Contains more Potassium +256.7%
Contains more Copper +24.6%

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.
Wheat
2
:
Contains more Vitamin B3 +120.8%
Contains more Vitamin A +225%
Contains more Vitamin B1 +53.7%
Contains more Vitamin B2 +453.3%
Contains more Vitamin B6 +78.6%
Contains more Folate +745.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
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 +120.8%
Contains more Vitamin A +225%
Contains more Vitamin B1 +53.7%
Contains more Vitamin B2 +453.3%
Contains more Vitamin B6 +78.6%
Contains more Folate +745.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
1
:
Contains more Water +88.3%
Contains more Protein +133.1%
Contains more Fats +2044.6%
Contains more Carbs +15.4%
Contains more Other +257.4%
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 Water +88.3%
Contains more Protein +133.1%
Contains more Fats +2044.6%
Contains more Carbs +15.4%
Contains more Other +257.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
1
:
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +12008.3%
Contains more Polyunsaturated fat +1611.9%
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +12008.3%
Contains more Polyunsaturated fat +1611.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Falafel Opinion
Net carbs 23.3g 31.84g Falafel
Protein 5.71g 13.31g Falafel
Fats 0.83g 17.8g Falafel
Carbs 27.6g 31.84g Falafel
Calories 132kcal 333kcal Falafel
Sugar 3.07g Falafel
Fiber 4.3g Wheat
Calcium 9mg 54mg Falafel
Iron 1.76mg 3.42mg Falafel
Magnesium 48mg 82mg Falafel
Phosphorus 147mg 192mg Falafel
Potassium 164mg 585mg Falafel
Sodium 8mg 294mg Wheat
Zinc 1.84mg 1.5mg Wheat
Copper 0.207mg 0.258mg Falafel
Manganese 1.03mg 0.691mg Wheat
Selenium 31.9µg 1µg Wheat
Vitamin A 4IU 13IU Falafel
Vitamin A RAE 1µg Falafel
Vitamin E 0.24mg Wheat
Vitamin C 1.6mg Falafel
Vitamin B1 0.095mg 0.146mg Falafel
Vitamin B2 0.03mg 0.166mg Falafel
Vitamin B3 2.305mg 1.044mg Wheat
Vitamin B5 0.292mg Falafel
Vitamin B6 0.07mg 0.125mg Falafel
Folate 11µg 93µg Falafel
Tryptophan 0.051mg 0.134mg Falafel
Threonine 0.172mg 0.492mg Falafel
Isoleucine 0.22mg 0.567mg Falafel
Leucine 0.432mg 0.944mg Falafel
Lysine 0.161mg 0.856mg Falafel
Methionine 0.097mg 0.187mg Falafel
Phenylalanine 0.3mg 0.707mg Falafel
Valine 0.267mg 0.562mg Falafel
Histidine 0.147mg 0.364mg Falafel
Trans Fat 0.002g 0g Falafel
Saturated Fat 0.077g 2.383g Wheat
Monounsaturated Fat 0.084g 10.171g Falafel
Polyunsaturated fat 0.243g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
9%
Wheat
18%
Falafel
Minerals Daily Need Coverage Score
61%
Wheat
60%
Falafel

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 286mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 2.306g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3.6)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 17)
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 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.