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  6. Bulgur dry vs. Falafel

Bulgur dry vs. Falafel — In-Depth Nutrition Comparison

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Significant differences between bulgur dry and falafel

  • Bulgur dry has more manganese, vitamin B3, magnesium, vitamin B6, phosphorus, and vitamin B5; however, falafel is richer in folate and iron.
  • Bulgur dry covers your daily manganese needs 102% more than falafel.
  • Falafel has 5 times less vitamin B3 than bulgur dry. Bulgur dry has 5.114mg of vitamin B3, while falafel has 1.044mg.
  • Bulgur dry contains less saturated fat.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of falafel is 33.

Specific food types used in this comparison are Bulgur, dry and Falafel, home-prepared.

Infographic

Bulgur dry 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 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 +100%
Contains more CopperCopper +29.8%
Contains more ZincZinc +28.7%
Contains more PhosphorusPhosphorus +56.3%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +341.1%
Contains more SeleniumSelenium +130%
Contains more CalciumCalcium +54.3%
Contains more PotassiumPotassium +42.7%
Contains more IronIron +39%

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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
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 B1Vitamin B1 +58.9%
Contains more Vitamin B3Vitamin B3 +389.8%
Contains more Vitamin B5Vitamin B5 +257.9%
Contains more Vitamin B6Vitamin B6 +173.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +44.3%
Contains more FolateFolate +244.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Falafel DV% diff.
Manganese 3.048mg 0.691mg 102%
Fiber 12.5g 50%
Vitamin B3 5.114mg 1.044mg 25%
Monounsaturated fat 0.173g 10.171g 25%
Fats 1.33g 17.8g 25%
Polyunsaturated fat 0.541g 4.16g 24%
Magnesium 164mg 82mg 20%
Vitamin B6 0.342mg 0.125mg 17%
Folate 27µg 93µg 17%
Carbs 75.87g 31.84g 15%
Vitamin B5 1.045mg 0.292mg 15%
Phosphorus 300mg 192mg 15%
Iron 2.46mg 3.42mg 12%
Sodium 17mg 294mg 12%
Saturated fat 0.232g 2.383g 10%
Copper 0.335mg 0.258mg 9%
Vitamin B1 0.232mg 0.146mg 7%
Potassium 410mg 585mg 5%
Choline 28.1mg 5%
Vitamin B2 0.115mg 0.166mg 4%
Zinc 1.93mg 1.5mg 4%
Protein 12.29g 13.31g 2%
Selenium 2.3µg 1µg 2%
Calcium 35mg 54mg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin K 1.9µg 2%
Calories 342kcal 333kcal 0%
Net carbs 63.37g 31.84g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.19mg 0.134mg 0%
Threonine 0.354mg 0.492mg 0%
Isoleucine 0.455mg 0.567mg 0%
Leucine 0.83mg 0.944mg 0%
Lysine 0.339mg 0.856mg 0%
Methionine 0.19mg 0.187mg 0%
Phenylalanine 0.58mg 0.707mg 0%
Valine 0.554mg 0.562mg 0%
Histidine 0.285mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 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 CarbsCarbs +138.3%
Contains more FatsFats +1238.3%
Contains more WaterWater +284.7%
Contains more OtherOther +60.9%
~equal in Protein ~13.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 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 -90.3%
Contains more Mono. FatMonounsaturated fat +5779.2%
Contains more Poly. FatPolyunsaturated fat +668.9%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.