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Arborio rice vs. Falafel — In-Depth Nutrition Comparison

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Differences between Arborio rice and Falafel

  • Arborio rice has more Selenium, while Falafel has more Iron, Phosphorus, Copper, Magnesium, Potassium, Manganese, and Vitamin B2.
  • Falafel's daily need coverage for Iron is 25% higher.
  • Falafel contains 8 times less Selenium than Arborio rice. Arborio rice contains 7.5µg of Selenium, while Falafel contains 1µg.
  • The amount of Saturated Fat in Arborio rice is lower.

The food types used in this comparison are Rice, white, short-grain, enriched, cooked and Falafel, home-prepared.

Infographic

Arborio rice 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.
Contains less Sodium -100%
Contains more Selenium +650%
Contains more Calcium +5300%
Contains more Iron +134.2%
Contains more Magnesium +925%
Contains more Phosphorus +481.8%
Contains more Potassium +2150%
Contains more Zinc +275%
Contains more Copper +258.3%
Contains more Manganese +93.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains less Sodium -100%
Contains more Selenium +650%
Contains more Calcium +5300%
Contains more Iron +134.2%
Contains more Magnesium +925%
Contains more Phosphorus +481.8%
Contains more Potassium +2150%
Contains more Zinc +275%
Contains more Copper +258.3%
Contains more Manganese +93.6%

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.
:
Contains more Vitamin B1 +12.3%
Contains more Vitamin B3 +43%
Contains more Vitamin B5 +36%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +937.5%
Contains more Vitamin B6 +111.9%
Contains more Folate +57.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 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 B1 +12.3%
Contains more Vitamin B3 +43%
Contains more Vitamin B5 +36%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +937.5%
Contains more Vitamin B6 +111.9%
Contains more Folate +57.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +97.9%
Contains more Protein +464%
Contains more Fats +9268.4%
Contains more Carbs +10.8%
Contains more Other +1178.9%
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 +97.9%
Contains more Protein +464%
Contains more Fats +9268.4%
Contains more Carbs +10.8%
Contains more Other +1178.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +17436.2%
Contains more Polyunsaturated fat +8220%
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +17436.2%
Contains more Polyunsaturated fat +8220%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Falafel Opinion
Net carbs 28.73g 31.84g Falafel
Protein 2.36g 13.31g Falafel
Fats 0.19g 17.8g Falafel
Carbs 28.73g 31.84g Falafel
Calories 130kcal 333kcal Falafel
Calcium 1mg 54mg Falafel
Iron 1.46mg 3.42mg Falafel
Magnesium 8mg 82mg Falafel
Phosphorus 33mg 192mg Falafel
Potassium 26mg 585mg Falafel
Sodium 0mg 294mg Arborio rice
Zinc 0.4mg 1.5mg Falafel
Copper 0.072mg 0.258mg Falafel
Manganese 0.357mg 0.691mg Falafel
Selenium 7.5µg 1µg Arborio rice
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.164mg 0.146mg Arborio rice
Vitamin B2 0.016mg 0.166mg Falafel
Vitamin B3 1.493mg 1.044mg Arborio rice
Vitamin B5 0.397mg 0.292mg Arborio rice
Vitamin B6 0.059mg 0.125mg Falafel
Folate 59µg 93µg Falafel
Tryptophan 0.027mg 0.134mg Falafel
Threonine 0.084mg 0.492mg Falafel
Isoleucine 0.102mg 0.567mg Falafel
Leucine 0.195mg 0.944mg Falafel
Lysine 0.085mg 0.856mg Falafel
Methionine 0.056mg 0.187mg Falafel
Phenylalanine 0.126mg 0.707mg Falafel
Valine 0.144mg 0.562mg Falafel
Histidine 0.056mg 0.364mg Falafel
Saturated Fat 0.051g 2.383g Arborio rice
Monounsaturated Fat 0.058g 10.171g Falafel
Polyunsaturated fat 0.05g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice 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
13%
Arborio rice
18%
Falafel
Minerals Daily Need Coverage Score
20%
Arborio rice
60%
Falafel

Comparison summary

Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 36)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 294mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 2.332g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $3)
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)
Which food is richer in vitamins?
?
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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.