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  6. Falafel vs. Beef Stroganoff

Falafel vs. Beef Stroganoff — In-Depth Nutrition Comparison

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How are falafel and beef Stroganoff different?

  • Falafel is richer in iron, phosphorus, magnesium, copper, potassium, and vitamin B1, while beef Stroganoff is higher in vitamin A, selenium, and vitamin B12.
  • Falafel covers your daily need for iron, 32% more than beef Stroganoff.
  • Falafel contains 41 times more magnesium than beef Stroganoff. Falafel contains 82mg of magnesium, while beef Stroganoff contains 2mg.
  • Beef Stroganoff has a higher glycemic index (53) than falafel (33).

Falafel, home-prepared and Soup, beef stroganoff, canned, chunky style, ready-to-serve types were used in this article.

Infographic

Falafel vs Beef Stroganoff 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 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Contains more MagnesiumMagnesium +4000%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +317.9%
Contains more IronIron +288.6%
Contains more CopperCopper +158%
Contains more ZincZinc +36.4%
Contains more PhosphorusPhosphorus +284%
Contains less SodiumSodium -32.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +660%

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
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% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +265%
Contains more Vitamin B2Vitamin B2 +84.4%
Contains more Vitamin B3Vitamin B3 +944%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +108.3%
Contains more FolateFolate +38.8%
Contains more Vitamin AVitamin A +8300%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Beef Stroganoff DV% diff.
Vitamin K 102.8µg 86%
Iron 3.42mg 0.88mg 32%
Manganese 0.691mg 30%
Polyunsaturated fat 4.16g 0.246g 26%
Monounsaturated fat 10.171g 1.556g 22%
Phosphorus 192mg 50mg 20%
Fats 17.8g 4.6g 20%
Magnesium 82mg 2mg 19%
Copper 0.258mg 0.1mg 18%
Protein 13.31g 5.1g 16%
Potassium 585mg 140mg 13%
Calories 333kcal 98kcal 12%
Selenium 1µg 7.6µg 12%
Vitamin B12 0µg 0.26µg 11%
Vitamin A 1µg 84µg 9%
Vitamin B1 0.146mg 0.04mg 9%
Carbs 31.84g 9g 8%
Folate 93µg 67µg 7%
Cholesterol 0mg 21mg 7%
Sodium 294mg 435mg 6%
Vitamin B2 0.166mg 0.09mg 6%
Vitamin B3 1.044mg 0.1mg 6%
Vitamin B5 0.292mg 6%
Vitamin B6 0.125mg 0.06mg 5%
Zinc 1.5mg 1.1mg 4%
Choline 18mg 3%
Calcium 54mg 20mg 3%
Vitamin E 0.41mg 3%
Fiber 0.6g 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 31.84g 8.4g N/A
Sugar 1.68g N/A
Saturated fat 2.383g 2.324g 0%
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%

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
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more ProteinProtein +161%
Contains more FatsFats +287%
Contains more CarbsCarbs +253.8%
Contains more OtherOther +73.6%
Contains more WaterWater +130.8%

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
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains more Mono. FatMonounsaturated fat +553.7%
Contains more Poly. FatPolyunsaturated fat +1591.1%
~equal in Saturated fat ~2.324g

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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. Beef Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.