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  6. Falafel vs. Almonds

Falafel vs. Almonds — In-Depth Nutrition Comparison

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How are falafel and almonds different?

  • Falafel is higher in folate; however, almonds are richer in copper, vitamin B2, manganese, magnesium, phosphorus, calcium, vitamin B3, and zinc.
  • Daily need coverage for copper for almonds is 86% higher.
  • Falafel contains 294 times more sodium than almonds. While falafel contains 294mg of sodium, almonds contain only 1mg.
  • Almonds have a lower glycemic index (0) than falafel (33).

Falafel, home-prepared and Nuts, almonds are the varieties used in this article.

Infographic

Falafel vs Almonds 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +229.3%
Contains more CalciumCalcium +398.1%
Contains more PotassiumPotassium +25.3%
Contains more CopperCopper +299.6%
Contains more ZincZinc +108%
Contains more PhosphorusPhosphorus +150.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +215.3%
Contains more SeleniumSelenium +310%
~equal in Iron ~3.71mg

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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
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% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +111.4%
Contains more Vitamin B1Vitamin B1 +40.4%
Contains more Vitamin B2Vitamin B2 +585.5%
Contains more Vitamin B3Vitamin B3 +246.6%
Contains more Vitamin B5Vitamin B5 +61.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.137mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Almonds DV% diff.
Vitamin E 25.63mg 171%
Copper 0.258mg 1.031mg 86%
Vitamin B2 0.166mg 1.138mg 75%
Manganese 0.691mg 2.179mg 65%
Polyunsaturated fat 4.16g 12.329g 54%
Monounsaturated fat 10.171g 31.551g 53%
Fiber 12.5g 50%
Fats 17.8g 49.93g 49%
Magnesium 82mg 270mg 45%
Phosphorus 192mg 481mg 41%
Calcium 54mg 269mg 22%
Protein 13.31g 21.15g 16%
Vitamin B3 1.044mg 3.618mg 16%
Zinc 1.5mg 3.12mg 15%
Sodium 294mg 1mg 13%
Calories 333kcal 579kcal 12%
Folate 93µg 44µg 12%
Choline 52.1mg 9%
Selenium 1µg 4.1µg 6%
Saturated fat 2.383g 3.802g 6%
Vitamin B1 0.146mg 0.205mg 5%
Potassium 585mg 733mg 4%
Iron 3.42mg 3.71mg 4%
Vitamin B5 0.292mg 0.471mg 4%
Carbs 31.84g 21.55g 3%
Vitamin C 1.6mg 0mg 2%
Vitamin B6 0.125mg 0.137mg 1%
Protein per 100 calories 4g 3.7g N/A
Calories per 10 g protein 250kcal 274kcal N/A
Weight per 100 calories 30g 17g N/A
Unsaturated / Saturated Fat ratio 6 12 N/A
Net carbs 31.84g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.134mg 0.211mg 0%
Threonine 0.492mg 0.601mg 0%
Isoleucine 0.567mg 0.751mg 0%
Leucine 0.944mg 1.473mg 0%
Lysine 0.856mg 0.568mg 0%
Methionine 0.187mg 0.157mg 0%
Phenylalanine 0.707mg 1.132mg 0%
Valine 0.562mg 0.855mg 0%
Histidine 0.364mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +47.7%
Contains more WaterWater +685%
Contains more ProteinProtein +58.9%
Contains more FatsFats +180.5%
Contains more OtherOther +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -37.3%
Contains more Mono. FatMonounsaturated fat +210.2%
Contains more Poly. FatPolyunsaturated fat +196.4%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.