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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.
  • Falafel has a lower glycemic index (33) than couscous (65).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 SeleniumSelenium +2650%
Contains more MagnesiumMagnesium +925%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +908.6%
Contains more IronIron +800%
Contains more CopperCopper +529.3%
Contains more ZincZinc +476.9%
Contains more PhosphorusPhosphorus +772.7%
Contains more ManganeseManganese +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.
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% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
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 +27.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +131.7%
Contains more Vitamin B2Vitamin B2 +514.8%
Contains more Vitamin B6Vitamin B6 +145.1%
Contains more FolateFolate +520%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.044mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Falafel DV% diff.
Selenium 27.5µg 1µg 48%
Iron 0.38mg 3.42mg 38%
Fats 0.16g 17.8g 27%
Polyunsaturated fat 0.064g 4.16g 27%
Manganese 0.084mg 0.691mg 26%
Monounsaturated fat 0.022g 10.171g 25%
Copper 0.041mg 0.258mg 24%
Phosphorus 22mg 192mg 24%
Folate 15µg 93µg 20%
Protein 3.79g 13.31g 19%
Magnesium 8mg 82mg 18%
Potassium 58mg 585mg 16%
Sodium 5mg 294mg 13%
Calories 112kcal 333kcal 11%
Zinc 0.26mg 1.5mg 11%
Vitamin B2 0.027mg 0.166mg 11%
Saturated fat 0.029g 2.383g 11%
Vitamin B1 0.063mg 0.146mg 7%
Fiber 1.4g 6%
Vitamin B6 0.051mg 0.125mg 6%
Calcium 8mg 54mg 5%
Carbs 23.22g 31.84g 3%
Vitamin C 0mg 1.6mg 2%
Vitamin B5 0.371mg 0.292mg 2%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Protein per 100 calories 3.4g 4g N/A
Calories per 10 g protein 296kcal 250kcal N/A
Weight per 100 calories 89g 30g N/A
Unsaturated / Saturated Fat ratio 3 6 N/A
Net carbs 21.82g 31.84g N/A
Sugar 0.1g N/A
Vitamin A 0µg 1µg 0%
Vitamin B3 0.983mg 1.044mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.134mg 0%
Threonine 0.1mg 0.492mg 0%
Isoleucine 0.147mg 0.567mg 0%
Leucine 0.259mg 0.944mg 0%
Lysine 0.073mg 0.856mg 0%
Methionine 0.059mg 0.187mg 0%
Phenylalanine 0.184mg 0.707mg 0%
Valine 0.162mg 0.562mg 0%
Histidine 0.077mg 0.364mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 -98.8%
Contains more Mono. FatMonounsaturated fat +46131.8%
Contains more Poly. FatPolyunsaturated fat +6400%

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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. 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.