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  6. Falafel vs. Buckwheat

Falafel vs. Buckwheat — In-Depth Nutrition Comparison

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How are Falafel and Buckwheat different?

  • Falafel is higher than Buckwheat in Iron, Folate, Phosphorus, Potassium, Manganese, Copper, Vitamin B2, and Vitamin B1.
  • Falafel covers your daily need of Iron 33% more than Buckwheat.
  • Falafel contains 74 times more Sodium than Buckwheat. Falafel contains 294mg of Sodium, while Buckwheat contains 4mg.

Falafel, home-prepared and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Falafel vs Buckwheat 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.
Falafel
Falafel
8
:
2
Buckwheat
Buckwheat
Contains more Calcium +671.4%
Contains more Iron +327.5%
Contains more Magnesium +60.8%
Contains more Phosphorus +174.3%
Contains more Potassium +564.8%
Contains more Zinc +145.9%
Contains more Copper +76.7%
Contains more Manganese +71.5%
Contains less Sodium -98.6%
Contains more Selenium +120%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +671.4%
Contains more Iron +327.5%
Contains more Magnesium +60.8%
Contains more Phosphorus +174.3%
Contains more Potassium +564.8%
Contains more Zinc +145.9%
Contains more Copper +76.7%
Contains more Manganese +71.5%
Contains less Sodium -98.6%
Contains more Selenium +120%

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.
Falafel
Falafel
7
:
3
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +265%
Contains more Vitamin B2 +325.6%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B6 +62.3%
Contains more Folate +564.3%
Contains more Vitamin B5 +22.9%
Equal in Vitamin B3 - 0.94
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%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +265%
Contains more Vitamin B2 +325.6%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B6 +62.3%
Contains more Folate +564.3%
Contains more Vitamin B5 +22.9%
Equal in Vitamin B3 - 0.94

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
4
:
1
Buckwheat
Buckwheat
Contains more Protein +293.8%
Contains more Fats +2771%
Contains more Carbs +59.7%
Contains more Other +465.1%
Contains more Water +118.5%
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
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +293.8%
Contains more Fats +2771%
Contains more Carbs +59.7%
Contains more Other +465.1%
Contains more Water +118.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +5310.1%
Contains more Polyunsaturated fat +2112.8%
Contains less Saturated Fat -94.4%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +5310.1%
Contains more Polyunsaturated fat +2112.8%
Contains less Saturated Fat -94.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Buckwheat
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 Falafel Buckwheat Opinion
Net carbs 31.84g 17.24g Falafel
Protein 13.31g 3.38g Falafel
Fats 17.8g 0.62g Falafel
Carbs 31.84g 19.94g Falafel
Calories 333kcal 92kcal Falafel
Fructose 0.1g Buckwheat
Sugar 0.9g Falafel
Fiber 2.7g Buckwheat
Calcium 54mg 7mg Falafel
Iron 3.42mg 0.8mg Falafel
Magnesium 82mg 51mg Falafel
Phosphorus 192mg 70mg Falafel
Potassium 585mg 88mg Falafel
Sodium 294mg 4mg Buckwheat
Zinc 1.5mg 0.61mg Falafel
Copper 0.258mg 0.146mg Falafel
Manganese 0.691mg 0.403mg Falafel
Selenium 1µg 2.2µg Buckwheat
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 0.09mg Buckwheat
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.04mg Falafel
Vitamin B2 0.166mg 0.039mg Falafel
Vitamin B3 1.044mg 0.94mg Falafel
Vitamin B5 0.292mg 0.359mg Buckwheat
Vitamin B6 0.125mg 0.077mg Falafel
Folate 93µg 14µg Falafel
Vitamin K 1.9µg Buckwheat
Tryptophan 0.134mg 0.049mg Falafel
Threonine 0.492mg 0.129mg Falafel
Isoleucine 0.567mg 0.127mg Falafel
Leucine 0.944mg 0.212mg Falafel
Lysine 0.856mg 0.172mg Falafel
Methionine 0.187mg 0.044mg Falafel
Phenylalanine 0.707mg 0.133mg Falafel
Valine 0.562mg 0.173mg Falafel
Histidine 0.364mg 0.079mg Falafel
Saturated Fat 2.383g 0.134g Buckwheat
Monounsaturated Fat 10.171g 0.188g Falafel
Polyunsaturated fat 4.16g 0.188g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Buckwheat
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
18%
Falafel
8%
Buckwheat
Minerals Daily Need Coverage Score
60%
Falafel
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 18)
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?
Buckwheat
Buckwheat contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 2.249g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1.6)
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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.