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  6. Cheese sandwich vs. Falafel

Cheese sandwich vs. Falafel — In-Depth Nutrition Comparison

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Differences between cheese sandwich and falafel

  • Cheese sandwich has more selenium, phosphorus, vitamin B2, vitamin B1, manganese, calcium, vitamin B3, and vitamin B6, while falafel has more copper.
  • Cheese sandwich's daily need coverage for selenium is 42% higher.
  • Falafel contains 4 times less calcium than cheese sandwich. Cheese sandwich contains 204mg of calcium, while falafel contains 54mg.
  • The amount of sodium in falafel is lower.
  • Falafel has a lower glycemic index. The glycemic index of falafel is 33, while the glycemic index of cheese sandwich is 54.

The food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Falafel, home-prepared.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 +277.8%
Contains more PhosphorusPhosphorus +99%
Contains more ManganeseManganese +56.7%
Contains more SeleniumSelenium +2330%
Contains more MagnesiumMagnesium +51.9%
Contains more PotassiumPotassium +91.2%
Contains more IronIron +30.5%
Contains more CopperCopper +61.3%
Contains more ZincZinc +72.4%
Contains less SodiumSodium -65%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 +2000%
Contains more Vitamin B1Vitamin B1 +145.2%
Contains more Vitamin B2Vitamin B2 +157.2%
Contains more Vitamin B3Vitamin B3 +205.1%
Contains more Vitamin B5Vitamin B5 +113%
Contains more Vitamin B6Vitamin B6 +108.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +45.3%
~equal in Vitamin C ~1.6mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Falafel DV% diff.
Selenium 24.3µg 1µg 42%
Polyunsaturated fat 9.166g 4.16g 33%
Phosphorus 382mg 192mg 27%
Sodium 839mg 294mg 24%
Vitamin B2 0.427mg 0.166mg 20%
Vitamin B1 0.358mg 0.146mg 18%
Manganese 1.083mg 0.691mg 17%
Calcium 204mg 54mg 15%
Vitamin B3 3.185mg 1.044mg 13%
Fiber 3.1g 12%
Fats 25g 17.8g 11%
Copper 0.16mg 0.258mg 11%
Vitamin B6 0.261mg 0.125mg 10%
Iron 2.62mg 3.42mg 10%
Carbs 58.2g 31.84g 9%
Saturated fat 4.129g 2.383g 8%
Calories 497kcal 333kcal 8%
Potassium 306mg 585mg 8%
Protein 9.8g 13.31g 7%
Magnesium 54mg 82mg 7%
Vitamin B5 0.622mg 0.292mg 7%
Folate 64µg 93µg 7%
Zinc 0.87mg 1.5mg 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin A 21µg 1µg 2%
Cholesterol 7mg 0mg 2%
Vitamin C 1.5mg 1.6mg 0%
Net carbs 55.1g 31.84g N/A
Monounsaturated fat 10.351g 10.171g 0%
Tryptophan 0.13mg 0.134mg 0%
Threonine 0.298mg 0.492mg 0%
Isoleucine 0.383mg 0.567mg 0%
Leucine 0.698mg 0.944mg 0%
Lysine 0.344mg 0.856mg 0%
Methionine 0.167mg 0.187mg 0%
Phenylalanine 0.472mg 0.707mg 0%
Valine 0.438mg 0.562mg 0%
Histidine 0.219mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +40.4%
Contains more CarbsCarbs +82.8%
Contains more OtherOther +56.4%
Contains more ProteinProtein +35.8%
Contains more WaterWater +981.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 more Poly. FatPolyunsaturated fat +120.3%
Contains less Sat. FatSaturated fat -42.3%
~equal in Monounsaturated fat ~10.171g

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.