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  6. Couscous vs. Falafel

Couscous vs. Falafel — In-Depth Nutrition Comparison

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What are the differences between Couscous and Falafel?

  • Couscous is higher in Selenium, however, Falafel is richer in Iron, Manganese, Phosphorus, Copper, Folate, Magnesium, and Potassium.
  • Couscous's daily need coverage for Selenium is 48% more.
  • Couscous has less Sodium.

We used Couscous, cooked and Falafel, home-prepared types in this article.

Infographic

Couscous 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.
Couscous
Couscous
2
:
8
Falafel
Falafel
Contains less Sodium -98.3%
Contains more Selenium +2650%
Contains more Calcium +575%
Contains more Iron +800%
Contains more Magnesium +925%
Contains more Phosphorus +772.7%
Contains more Potassium +908.6%
Contains more Zinc +476.9%
Contains more Copper +529.3%
Contains more Manganese +722.6%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains less Sodium -98.3%
Contains more Selenium +2650%
Contains more Calcium +575%
Contains more Iron +800%
Contains more Magnesium +925%
Contains more Phosphorus +772.7%
Contains more Potassium +908.6%
Contains more Zinc +476.9%
Contains more Copper +529.3%
Contains more Manganese +722.6%

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.
Couscous
Couscous
3
:
7
Falafel
Falafel
Contains more Vitamin B5 +27.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +514.8%
Contains more Vitamin B6 +145.1%
Contains more Folate +520%
Equal in Vitamin B3 - 1.044
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Falafel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Contains more Vitamin B5 +27.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +514.8%
Contains more Vitamin B6 +145.1%
Contains more Folate +520%
Equal in Vitamin B3 - 1.044

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
Falafel
Falafel
Contains more Water +109.6%
Contains more Protein +251.2%
Contains more Fats +11025%
Contains more Carbs +37.1%
Contains more Other +834.6%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Falafel
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 Water +109.6%
Contains more Protein +251.2%
Contains more Fats +11025%
Contains more Carbs +37.1%
Contains more Other +834.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Falafel
Falafel
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +46131.8%
Contains more Polyunsaturated fat +6400%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +46131.8%
Contains more Polyunsaturated fat +6400%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Falafel
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Falafel Opinion
Net carbs 21.82g 31.84g Falafel
Protein 3.79g 13.31g Falafel
Fats 0.16g 17.8g Falafel
Carbs 23.22g 31.84g Falafel
Calories 112kcal 333kcal Falafel
Sugar 0.1g Falafel
Fiber 1.4g Couscous
Calcium 8mg 54mg Falafel
Iron 0.38mg 3.42mg Falafel
Magnesium 8mg 82mg Falafel
Phosphorus 22mg 192mg Falafel
Potassium 58mg 585mg Falafel
Sodium 5mg 294mg Couscous
Zinc 0.26mg 1.5mg Falafel
Copper 0.041mg 0.258mg Falafel
Manganese 0.084mg 0.691mg Falafel
Selenium 27.5µg 1µg Couscous
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.13mg Couscous
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.063mg 0.146mg Falafel
Vitamin B2 0.027mg 0.166mg Falafel
Vitamin B3 0.983mg 1.044mg Falafel
Vitamin B5 0.371mg 0.292mg Couscous
Vitamin B6 0.051mg 0.125mg Falafel
Folate 15µg 93µg Falafel
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg 0.134mg Falafel
Threonine 0.1mg 0.492mg Falafel
Isoleucine 0.147mg 0.567mg Falafel
Leucine 0.259mg 0.944mg Falafel
Lysine 0.073mg 0.856mg Falafel
Methionine 0.059mg 0.187mg Falafel
Phenylalanine 0.184mg 0.707mg Falafel
Valine 0.162mg 0.562mg Falafel
Histidine 0.077mg 0.364mg Falafel
Saturated Fat 0.029g 2.383g Couscous
Monounsaturated Fat 0.022g 10.171g Falafel
Polyunsaturated fat 0.064g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Couscous
18%
Falafel
Minerals Daily Need Coverage Score
22%
Couscous
60%
Falafel

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 289mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 2.354g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $2.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.