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Cream cheese vs. Falafel — In-Depth Nutrition Comparison

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A recap on differences between cream cheese and falafel

  • Cream cheese is higher in vitamin A and selenium, yet falafel is higher in iron, manganese, copper, folate, magnesium, and potassium.
  • Cream cheese covers your daily saturated fat needs 89% more than falafel.
  • The glycemic index of cream cheese is lower.

Food varieties used in this article are Cheese, cream and Falafel, home-prepared.

Infographic

Cream cheese 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" 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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 CalciumCalcium +79.6%
Contains more SeleniumSelenium +760%
Contains more MagnesiumMagnesium +811.1%
Contains more PotassiumPotassium +343.2%
Contains more IronIron +3009.1%
Contains more CopperCopper +1333.3%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +79.4%
Contains more ManganeseManganese +6181.8%
~equal in Sodium ~294mg

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 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 AVitamin A +30700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin B5Vitamin B5 +77.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +534.8%
Contains more Vitamin B3Vitamin B3 +1047.3%
Contains more Vitamin B6Vitamin B6 +123.2%
Contains more FolateFolate +933.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cream cheese Falafel DV% diff.
Saturated fat 20.213g 2.383g 81%
Iron 0.11mg 3.42mg 41%
Vitamin A 308µg 1µg 34%
Cholesterol 101mg 0mg 34%
Manganese 0.011mg 0.691mg 30%
Copper 0.018mg 0.258mg 27%
Fats 34.44g 17.8g 26%
Folate 9µg 93µg 21%
Polyunsaturated fat 1.483g 4.16g 18%
Magnesium 9mg 82mg 17%
Selenium 8.6µg 1µg 14%
Protein 6.15g 13.31g 14%
Potassium 132mg 585mg 13%
Phosphorus 107mg 192mg 12%
Vitamin B1 0.023mg 0.146mg 10%
Vitamin B12 0.22µg 0µg 9%
Zinc 0.5mg 1.5mg 9%
Carbs 5.52g 31.84g 9%
Vitamin B3 0.091mg 1.044mg 6%
Vitamin E 0.86mg 6%
Vitamin B5 0.517mg 0.292mg 5%
Vitamin B6 0.056mg 0.125mg 5%
Vitamin B2 0.23mg 0.166mg 5%
Choline 27.2mg 5%
Calcium 97mg 54mg 4%
Monounsaturated fat 8.907g 10.171g 3%
Vitamin C 0mg 1.6mg 2%
Vitamin K 2.1µg 2%
Calories 350kcal 333kcal 1%
Sodium 314mg 294mg 1%
Net carbs 5.52g 31.84g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.069mg 0.134mg 0%
Threonine 0.233mg 0.492mg 0%
Isoleucine 0.324mg 0.567mg 0%
Leucine 0.657mg 0.944mg 0%
Lysine 0.567mg 0.856mg 0%
Methionine 0.191mg 0.187mg 0%
Phenylalanine 0.291mg 0.707mg 0%
Valine 0.395mg 0.562mg 0%
Histidine 0.175mg 0.364mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 FatsFats +93.5%
Contains more WaterWater +52%
Contains more ProteinProtein +116.4%
Contains more CarbsCarbs +476.8%
Contains more OtherOther +91.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 -88.2%
Contains more Mono. FatMonounsaturated fat +14.2%
Contains more Poly. FatPolyunsaturated fat +180.5%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.