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Buckwheat vs Falafel - In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Falafel?

  • Buckwheat is richer in Copper, Vitamin B3, Magnesium, Manganese, Phosphorus, Vitamin B2, Vitamin B5, and Selenium, while Falafel is higher in Folate, and Iron.
  • Buckwheat's daily need coverage for Copper is 94% higher.
  • Falafel has 8 times less Selenium than Buckwheat. Buckwheat has 8.3µg of Selenium, while Falafel has 1µg.

We used Buckwheat and Falafel, home-prepared types in this comparison.

Infographic

Buckwheat vs Falafel infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +181.7%
Contains more Copper +326.4%
Contains more Zinc +60%
Contains more Phosphorus +80.7%
Contains less Sodium -99.7%
Contains more Iron +55.5%
Contains more Calcium +200%
Contains more Potassium +27.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Contains more Magnesium +181.7%
Contains more Copper +326.4%
Contains more Zinc +60%
Contains more Phosphorus +80.7%
Contains less Sodium -99.7%
Contains more Iron +55.5%
Contains more Calcium +200%
Contains more Potassium +27.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +572.4%
Contains more Vitamin B5 +322.3%
Contains more Vitamin B6 +68%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +44.6%
Contains more Folate +210%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +572.4%
Contains more Vitamin B5 +322.3%
Contains more Vitamin B6 +68%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +44.6%
Contains more Folate +210%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
18
Falafel
Mineral Summary Score
109
Buckwheat
63
Falafel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
80%
Falafel
Carbohydrates
72%
Buckwheat
32%
Falafel
Fats
16%
Buckwheat
82%
Falafel

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Falafel
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 21)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 293mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.642g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Buckwheat Falafel Opinion
Calories 343 333 Buckwheat
Protein 13.25 13.31 Falafel
Fats 3.4 17.8 Falafel
Vitamin C 0 1.6 Falafel
Carbs 71.5 31.84 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 3.42 Falafel
Calcium 18 54 Falafel
Potassium 460 585 Falafel
Magnesium 231 82 Buckwheat
Sugar
Fiber 10 Buckwheat
Copper 1.1 0.258 Buckwheat
Zinc 2.4 1.5 Buckwheat
Starch
Phosphorus 347 192 Buckwheat
Sodium 1 294 Buckwheat
Vitamin A 0 13 Falafel
Vitamin E
Vitamin D 0 0
Vitamin B1 0.101 0.146 Falafel
Vitamin B2 0.425 0.166 Buckwheat
Vitamin B3 7.02 1.044 Buckwheat
Vitamin B5 1.233 0.292 Buckwheat
Vitamin B6 0.21 0.125 Buckwheat
Vitamin B12 0 0
Vitamin K
Folate 30 93 Falafel
Trans Fat 0 Buckwheat
Saturated Fat 0.741 2.383 Buckwheat
Monounsaturated Fat 1.04 10.171 Falafel
Polyunsaturated fat 1.039 4.16 Falafel
Tryptophan 0.192 0.134 Buckwheat
Threonine 0.506 0.492 Buckwheat
Isoleucine 0.498 0.567 Falafel
Leucine 0.832 0.944 Falafel
Lysine 0.672 0.856 Falafel
Methionine 0.172 0.187 Falafel
Phenylalanine 0.52 0.707 Falafel
Valine 0.678 0.562 Buckwheat
Histidine 0.309 0.364 Falafel
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.