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  6. Almond butter vs. Falafel

Almond butter vs. Falafel — In-Depth Nutrition Comparison

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Summary of differences between almond butter and falafel

  • Almond butter has more copper, manganese, vitamin B2, magnesium, phosphorus, calcium, zinc, and vitamin B3; however, falafel is higher in folate.
  • Almond butter covers your daily need for copper, 75% more than falafel.
  • Almond butter has 6 times more calcium than falafel. While almond butter has 347mg of calcium, falafel has only 54mg.
  • Almond butter has less sodium.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Falafel, home-prepared.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more MagnesiumMagnesium +240.2%
Contains more CalciumCalcium +542.6%
Contains more PotassiumPotassium +27.9%
Contains more CopperCopper +262%
Contains more ZincZinc +119.3%
Contains more PhosphorusPhosphorus +164.6%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +208.4%
Contains more SeleniumSelenium +140%
~equal in Iron ~3.42mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +465.7%
Contains more Vitamin B3Vitamin B3 +202.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +256.1%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more FolateFolate +75.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Falafel DV% diff.
Vitamin E 24.21mg 161%
Copper 0.934mg 0.258mg 75%
Manganese 2.131mg 0.691mg 63%
Polyunsaturated fat 13.613g 4.16g 63%
Vitamin B2 0.939mg 0.166mg 59%
Fats 55.5g 17.8g 58%
Monounsaturated fat 32.445g 10.171g 56%
Magnesium 279mg 82mg 47%
Phosphorus 508mg 192mg 45%
Fiber 10.3g 41%
Calcium 347mg 54mg 29%
Zinc 3.29mg 1.5mg 16%
Protein 20.96g 13.31g 15%
Calories 614kcal 333kcal 14%
Vitamin B3 3.155mg 1.044mg 13%
Sodium 7mg 294mg 12%
Folate 53µg 93µg 10%
Choline 52.1mg 9%
Vitamin B1 0.041mg 0.146mg 9%
Saturated fat 4.152g 2.383g 8%
Potassium 748mg 585mg 5%
Carbs 18.82g 31.84g 4%
Selenium 2.4µg 1µg 3%
Vitamin B6 0.103mg 0.125mg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin B5 0.318mg 0.292mg 1%
Iron 3.49mg 3.42mg 1%
Net carbs 8.52g 31.84g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.159mg 0.134mg 0%
Threonine 0.555mg 0.492mg 0%
Isoleucine 0.813mg 0.567mg 0%
Leucine 1.483mg 0.944mg 0%
Lysine 0.612mg 0.856mg 0%
Methionine 0.122mg 0.187mg 0%
Phenylalanine 1.149mg 0.707mg 0%
Valine 0.937mg 0.562mg 0%
Histidine 0.55mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 ProteinProtein +57.5%
Contains more FatsFats +211.8%
Contains more OtherOther +26.7%
Contains more CarbsCarbs +69.2%
Contains more WaterWater +2011%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains more Mono. FatMonounsaturated fat +219%
Contains more Poly. FatPolyunsaturated fat +227.2%
Contains less Sat. FatSaturated fat -42.6%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.