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  6. Buckwheat vs. Falafel

Buckwheat vs. Falafel — In-Depth Nutrition Comparison

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How are buckwheat and falafel different?

  • Falafel is higher than buckwheat in iron, fats, protein, folate, phosphorus, potassium, manganese, and copper.
  • Falafel covers your daily need for iron 33% more than buckwheat.
  • Buckwheat is lower in saturated fat.
  • Buckwheat has a higher glycemic index (51) than falafel (33).

Buckwheat groats, roasted, cooked and Falafel, home-prepared types were used in this article.

Infographic

Buckwheat vs Falafel infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 -98.6%
Contains more SeleniumSelenium +120%
Contains more MagnesiumMagnesium +60.8%
Contains more CalciumCalcium +671.4%
Contains more PotassiumPotassium +564.8%
Contains more IronIron +327.5%
Contains more CopperCopper +76.7%
Contains more ZincZinc +145.9%
Contains more PhosphorusPhosphorus +174.3%
Contains more ManganeseManganese +71.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +22.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +265%
Contains more Vitamin B2Vitamin B2 +325.6%
Contains more Vitamin B3Vitamin B3 +11.1%
Contains more Vitamin B6Vitamin B6 +62.3%
Contains more FolateFolate +564.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Falafel DV% diff.
Iron 0.8mg 3.42mg 33%
Fats 0.62g 17.8g 26%
Polyunsaturated fat 0.188g 4.16g 26%
Monounsaturated fat 0.188g 10.171g 25%
Protein 3.38g 13.31g 20%
Folate 14µg 93µg 20%
Phosphorus 70mg 192mg 17%
Potassium 88mg 585mg 15%
Sodium 4mg 294mg 13%
Manganese 0.403mg 0.691mg 13%
Calories 92kcal 333kcal 12%
Copper 0.146mg 0.258mg 12%
Fiber 2.7g 11%
Vitamin B2 0.039mg 0.166mg 10%
Saturated fat 0.134g 2.383g 10%
Vitamin B1 0.04mg 0.146mg 9%
Zinc 0.61mg 1.5mg 8%
Magnesium 51mg 82mg 7%
Calcium 7mg 54mg 5%
Carbs 19.94g 31.84g 4%
Vitamin B6 0.077mg 0.125mg 4%
Choline 20.1mg 4%
Vitamin C 0mg 1.6mg 2%
Selenium 2.2µg 1µg 2%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Vitamin B3 0.94mg 1.044mg 1%
Vitamin B5 0.359mg 0.292mg 1%
Protein per 100 calories 3.7g 4g N/A
Calories per 10 g protein 272kcal 250kcal N/A
Weight per 100 calories 109g 30g N/A
Unsaturated / Saturated Fat ratio 2.8 6 N/A
Net carbs 17.24g 31.84g N/A
Sugar 0.9g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.049mg 0.134mg 0%
Threonine 0.129mg 0.492mg 0%
Isoleucine 0.127mg 0.567mg 0%
Leucine 0.212mg 0.944mg 0%
Lysine 0.172mg 0.856mg 0%
Methionine 0.044mg 0.187mg 0%
Phenylalanine 0.133mg 0.707mg 0%
Valine 0.173mg 0.562mg 0%
Histidine 0.079mg 0.364mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 +118.5%
Contains more ProteinProtein +293.8%
Contains more FatsFats +2771%
Contains more CarbsCarbs +59.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 -94.4%
Contains more Mono. FatMonounsaturated fat +5310.1%
Contains more Poly. FatPolyunsaturated fat +2112.8%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.