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  6. Bulgur vs. Falafel

Bulgur vs. Falafel — In-Depth Nutrition Comparison

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Differences between bulgur and falafel

  • Bulgur contains less iron, phosphorus, copper, folate, potassium, magnesium, vitamin B2, and zinc than falafel.
  • Falafel's daily need coverage for iron is 31% higher.
  • The amount of saturated fat in bulgur is lower.
  • Falafel has a lower glycemic index. The glycemic index of falafel is 33, while the glycemic index of bulgur is 47.

The food types used in this comparison are Bulgur, cooked and Falafel, home-prepared.

Infographic

Bulgur 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.
Bulgur
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
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 -98.3%
Contains more MagnesiumMagnesium +156.3%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +760.3%
Contains more IronIron +256.3%
Contains more CopperCopper +244%
Contains more ZincZinc +163.2%
Contains more PhosphorusPhosphorus +380%
Contains more ManganeseManganese +13.5%
Contains more SeleniumSelenium +66.7%

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.
Bulgur
Bulgur
3
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% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
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 +17.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +156.1%
Contains more Vitamin B2Vitamin B2 +492.9%
Contains more Vitamin B6Vitamin B6 +50.6%
Contains more FolateFolate +416.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.044mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Falafel DV% diff.
Iron 0.96mg 3.42mg 31%
Fats 0.24g 17.8g 27%
Polyunsaturated fat 0.098g 4.16g 27%
Monounsaturated fat 0.031g 10.171g 25%
Phosphorus 40mg 192mg 22%
Protein 3.08g 13.31g 20%
Copper 0.075mg 0.258mg 20%
Folate 18µg 93µg 19%
Fiber 4.5g 18%
Potassium 68mg 585mg 15%
Calories 83kcal 333kcal 13%
Sodium 5mg 294mg 13%
Magnesium 32mg 82mg 12%
Vitamin B2 0.028mg 0.166mg 11%
Saturated fat 0.042g 2.383g 11%
Zinc 0.57mg 1.5mg 8%
Vitamin B1 0.057mg 0.146mg 7%
Carbs 18.58g 31.84g 4%
Calcium 10mg 54mg 4%
Manganese 0.609mg 0.691mg 4%
Vitamin B6 0.083mg 0.125mg 3%
Vitamin C 0mg 1.6mg 2%
Selenium 0.6µg 1µg 1%
Vitamin B5 0.344mg 0.292mg 1%
Choline 6.9mg 1%
Protein per 100 calories 3.7g 4g N/A
Calories per 10 g protein 269kcal 250kcal N/A
Weight per 100 calories 120g 30g N/A
Unsaturated / Saturated Fat ratio 3.1 6 N/A
Net carbs 14.08g 31.84g N/A
Sugar 0.1g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.01mg 0%
Vitamin B3 1mg 1.044mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.048mg 0.134mg 0%
Threonine 0.089mg 0.492mg 0%
Isoleucine 0.114mg 0.567mg 0%
Leucine 0.208mg 0.944mg 0%
Lysine 0.085mg 0.856mg 0%
Methionine 0.048mg 0.187mg 0%
Phenylalanine 0.145mg 0.707mg 0%
Valine 0.139mg 0.562mg 0%
Histidine 0.071mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 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 +124.6%
Contains more ProteinProtein +332.1%
Contains more FatsFats +7316.7%
Contains more CarbsCarbs +71.4%
Contains more OtherOther +614.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 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 -98.2%
Contains more Mono. FatMonounsaturated fat +32709.7%
Contains more Poly. FatPolyunsaturated fat +4144.9%

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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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.