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  6. Blackberry vs. Falafel

Blackberry vs. Falafel — In-Depth Nutrition Comparison

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Significant differences between blackberries and falafel

  • Blackberries have more vitamin C; however, falafel is richer in iron, phosphorus, folate, magnesium, potassium, vitamin B2, and vitamin B1.
  • Falafel covers your daily iron needs 35% more than blackberries.
  • Falafel has 13 times less vitamin C than blackberries. Blackberries have 21mg of vitamin C, while falafel has 1.6mg.
  • Blackberries contain less saturated fat.

Specific food types used in this comparison are Blackberries, raw and Falafel, home-prepared.

Infographic

Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
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 less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +86.2%
Contains more PotassiumPotassium +261.1%
Contains more IronIron +451.6%
Contains more CopperCopper +56.4%
Contains more ZincZinc +183%
Contains more PhosphorusPhosphorus +772.7%
Contains more SeleniumSelenium +150%
~equal in Manganese ~0.691mg

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 CVitamin C +1212.5%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +630%
Contains more Vitamin B2Vitamin B2 +538.5%
Contains more Vitamin B3Vitamin B3 +61.6%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more FolateFolate +272%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Falafel DV% diff.
Iron 0.62mg 3.42mg 35%
Fats 0.49g 17.8g 27%
Polyunsaturated fat 0.28g 4.16g 26%
Monounsaturated fat 0.047g 10.171g 25%
Protein 1.39g 13.31g 24%
Phosphorus 22mg 192mg 24%
Vitamin C 21mg 1.6mg 22%
Fiber 5.3g 21%
Folate 25µg 93µg 17%
Vitamin K 19.8µg 17%
Calories 43kcal 333kcal 15%
Magnesium 20mg 82mg 15%
Sodium 1mg 294mg 13%
Potassium 162mg 585mg 12%
Saturated fat 0.014g 2.383g 11%
Vitamin B2 0.026mg 0.166mg 11%
Vitamin B1 0.02mg 0.146mg 11%
Copper 0.165mg 0.258mg 10%
Zinc 0.53mg 1.5mg 9%
Vitamin E 1.17mg 8%
Vitamin B6 0.03mg 0.125mg 7%
Carbs 9.61g 31.84g 7%
Fructose 2.4g 3%
Calcium 29mg 54mg 3%
Choline 8.5mg 2%
Manganese 0.646mg 0.691mg 2%
Vitamin B3 0.646mg 1.044mg 2%
Selenium 0.4µg 1µg 1%
Vitamin A 11µg 1µg 1%
Net carbs 4.31g 31.84g N/A
Sugar 4.88g N/A
Vitamin B5 0.276mg 0.292mg 0%
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 WaterWater +154.6%
Contains more ProteinProtein +857.6%
Contains more FatsFats +3532.7%
Contains more CarbsCarbs +231.3%
Contains more OtherOther +575%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 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 less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +21540.4%
Contains more Poly. FatPolyunsaturated fat +1385.7%

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.