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  6. Cranberries vs. Falafel

Cranberries vs. Falafel — In-Depth Nutrition Comparison

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What are the main differences between cranberries and falafel?

  • Cranberries are richer in vitamin C, while falafel is higher in iron, phosphorus, folate, copper, manganese, magnesium, potassium, and zinc.
  • Falafel's daily need coverage for iron is 40% higher.
  • Falafel has 9 times less vitamin C than cranberries. Cranberries have 14mg of vitamin C, while falafel has 1.6mg.
  • Cranberries are lower in sodium.
  • Cranberries have a higher glycemic index (45) than falafel (33).

We used Cranberries, raw and Falafel, home-prepared types in this comparison.

Infographic

Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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 -99.3%
Contains more MagnesiumMagnesium +1266.7%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +631.3%
Contains more IronIron +1387%
Contains more CopperCopper +360.7%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +1645.5%
Contains more ManganeseManganese +158.8%
Contains more SeleniumSelenium +900%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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 CVitamin C +775%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1116.7%
Contains more Vitamin B2Vitamin B2 +730%
Contains more Vitamin B3Vitamin B3 +933.7%
Contains more Vitamin B6Vitamin B6 +119.3%
Contains more FolateFolate +9200%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Falafel DV% diff.
Iron 0.23mg 3.42mg 40%
Polyunsaturated fat 0.055g 4.16g 27%
Fats 0.13g 17.8g 27%
Phosphorus 11mg 192mg 26%
Protein 0.46g 13.31g 26%
Monounsaturated fat 0.018g 10.171g 25%
Folate 1µg 93µg 23%
Copper 0.056mg 0.258mg 22%
Magnesium 6mg 82mg 18%
Manganese 0.267mg 0.691mg 18%
Potassium 80mg 585mg 15%
Fiber 3.6g 14%
Vitamin C 14mg 1.6mg 14%
Calories 46kcal 333kcal 14%
Zinc 0.09mg 1.5mg 13%
Sodium 2mg 294mg 13%
Saturated fat 0.008g 2.383g 11%
Vitamin B2 0.02mg 0.166mg 11%
Vitamin B1 0.012mg 0.146mg 11%
Vitamin E 1.32mg 9%
Carbs 11.97g 31.84g 7%
Vitamin B3 0.101mg 1.044mg 6%
Calcium 8mg 54mg 5%
Vitamin B6 0.057mg 0.125mg 5%
Vitamin K 5µg 4%
Selenium 0.1µg 1µg 2%
Fructose 0.67g 1%
Choline 5.5mg 1%
Net carbs 8.37g 31.84g N/A
Sugar 4.27g N/A
Vitamin A 3µg 1µg 0%
Vitamin B5 0.295mg 0.292mg 0%
Tryptophan 0.003mg 0.134mg 0%
Threonine 0.028mg 0.492mg 0%
Isoleucine 0.033mg 0.567mg 0%
Leucine 0.053mg 0.944mg 0%
Lysine 0.039mg 0.856mg 0%
Methionine 0.003mg 0.187mg 0%
Phenylalanine 0.036mg 0.707mg 0%
Valine 0.045mg 0.562mg 0%
Histidine 0.018mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 +152.2%
Contains more ProteinProtein +2793.5%
Contains more FatsFats +13592.3%
Contains more CarbsCarbs +166%
Contains more OtherOther +1925%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 -99.7%
Contains more Mono. FatMonounsaturated fat +56405.6%
Contains more Poly. FatPolyunsaturated fat +7463.6%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.