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Cheese vs. Falafel — In-Depth Nutrition Comparison

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What are the differences between cheese and falafel?

  • Cheese is higher in calcium, selenium, vitamin B12, phosphorus, and vitamin A; however, falafel is richer in iron, manganese, and copper.
  • Cheese's daily need coverage for saturated fat is 82% more.
  • Falafel has less cholesterol.
  • Cheese has a lower glycemic index (0) than falafel (33).

We used Cheese, cheddar and Falafel, home-prepared types in this article.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +1214.8%
Contains more ZincZinc +142.7%
Contains more PhosphorusPhosphorus +137%
Contains more SeleniumSelenium +2750%
Contains more MagnesiumMagnesium +203.7%
Contains more PotassiumPotassium +669.7%
Contains more IronIron +2342.9%
Contains more CopperCopper +760%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +2459.3%

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.
Cheese
Cheese
8
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +32900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +157.8%
Contains more Vitamin B5Vitamin B5 +40.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +403.4%
Contains more Vitamin B3Vitamin B3 +1669.5%
Contains more Vitamin B6Vitamin B6 +89.4%
Contains more FolateFolate +244.4%

All nutrients comparison - raw data values

Nutrient Cheese Falafel DV% diff.
Saturated fat 18.867g 2.383g 75%
Calcium 710mg 54mg 66%
Selenium 28.5µg 1µg 50%
Vitamin B12 1.1µg 0µg 46%
Iron 0.14mg 3.42mg 41%
Phosphorus 455mg 192mg 38%
Vitamin A 330µg 1µg 37%
Cholesterol 99mg 0mg 33%
Manganese 0.027mg 0.691mg 29%
Copper 0.03mg 0.258mg 25%
Fats 33.31g 17.8g 24%
Vitamin B2 0.428mg 0.166mg 20%
Protein 22.87g 13.31g 19%
Zinc 3.64mg 1.5mg 19%
Polyunsaturated fat 1.421g 4.16g 18%
Folate 27µg 93µg 17%
Sodium 653mg 294mg 16%
Potassium 76mg 585mg 15%
Magnesium 27mg 82mg 13%
Carbs 3.09g 31.84g 10%
Vitamin B1 0.029mg 0.146mg 10%
Vitamin B3 0.059mg 1.044mg 6%
Vitamin E 0.71mg 5%
Vitamin B6 0.066mg 0.125mg 5%
Calories 404kcal 333kcal 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Choline 16.5mg 3%
Vitamin B5 0.41mg 0.292mg 2%
Vitamin K 2.4µg 2%
Monounsaturated fat 9.246g 10.171g 2%
Vitamin C 0mg 1.6mg 2%
Net carbs 3.09g 31.84g N/A
Sugar 0.48g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.134mg 0%
Threonine 1.044mg 0.492mg 0%
Isoleucine 1.206mg 0.567mg 0%
Leucine 1.939mg 0.944mg 0%
Lysine 1.025mg 0.856mg 0%
Methionine 0.547mg 0.187mg 0%
Phenylalanine 1.074mg 0.707mg 0%
Valine 1.404mg 0.562mg 0%
Histidine 0.547mg 0.364mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +71.8%
Contains more FatsFats +87.1%
Contains more OtherOther +52.7%
Contains more CarbsCarbs +930.4%
~equal in Water ~34.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
0
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 -87.4%
Contains more Poly. FatPolyunsaturated fat +192.8%
~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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.