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  6. Falafel vs. Bulgur dry

Falafel vs. Bulgur dry — In-Depth Nutrition Comparison

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Significant differences between falafel and bulgur dry

  • Falafel has more folate and iron; however, bulgur dry is richer in manganese, vitamin B3, magnesium, vitamin B6, phosphorus, and vitamin B5.
  • Bulgur dry covers your daily manganese needs 102% more than falafel.
  • Bulgur dry has 17 times less sodium than falafel. Falafel has 294mg of sodium, while bulgur dry has 17mg.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of falafel is 33.

Specific food types used in this comparison are Falafel, home-prepared and Bulgur, dry.

Infographic

Falafel vs Bulgur dry 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more CalciumCalcium +54.3%
Contains more PotassiumPotassium +42.7%
Contains more IronIron +39%
Contains more MagnesiumMagnesium +100%
Contains more CopperCopper +29.8%
Contains more ZincZinc +28.7%
Contains more PhosphorusPhosphorus +56.3%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +341.1%
Contains more SeleniumSelenium +130%

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% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +44.3%
Contains more FolateFolate +244.4%
Contains more Vitamin B1Vitamin B1 +58.9%
Contains more Vitamin B3Vitamin B3 +389.8%
Contains more Vitamin B5Vitamin B5 +257.9%
Contains more Vitamin B6Vitamin B6 +173.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Bulgur dry DV% diff.
Manganese 0.691mg 3.048mg 102%
Fiber 12.5g 50%
Vitamin B3 1.044mg 5.114mg 25%
Monounsaturated fat 10.171g 0.173g 25%
Fats 17.8g 1.33g 25%
Polyunsaturated fat 4.16g 0.541g 24%
Magnesium 82mg 164mg 20%
Vitamin B6 0.125mg 0.342mg 17%
Folate 93µg 27µg 17%
Carbs 31.84g 75.87g 15%
Vitamin B5 0.292mg 1.045mg 15%
Phosphorus 192mg 300mg 15%
Iron 3.42mg 2.46mg 12%
Sodium 294mg 17mg 12%
Saturated fat 2.383g 0.232g 10%
Copper 0.258mg 0.335mg 9%
Vitamin B1 0.146mg 0.232mg 7%
Potassium 585mg 410mg 5%
Choline 28.1mg 5%
Vitamin B2 0.166mg 0.115mg 4%
Zinc 1.5mg 1.93mg 4%
Protein 13.31g 12.29g 2%
Selenium 1µg 2.3µg 2%
Calcium 54mg 35mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin K 1.9µg 2%
Calories 333kcal 342kcal 0%
Net carbs 31.84g 63.37g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.19mg 0%
Threonine 0.492mg 0.354mg 0%
Isoleucine 0.567mg 0.455mg 0%
Leucine 0.944mg 0.83mg 0%
Lysine 0.856mg 0.339mg 0%
Methionine 0.187mg 0.19mg 0%
Phenylalanine 0.707mg 0.58mg 0%
Valine 0.562mg 0.554mg 0%
Histidine 0.364mg 0.285mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more FatsFats +1238.3%
Contains more WaterWater +284.7%
Contains more OtherOther +60.9%
Contains more CarbsCarbs +138.3%
~equal in Protein ~12.29g

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +5779.2%
Contains more Poly. FatPolyunsaturated fat +668.9%
Contains less Sat. FatSaturated fat -90.3%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.