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  6. Falafel vs. Sponge cake

Falafel vs. Sponge cake — In-Depth Nutrition Comparison

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Important differences between falafel and sponge cake

  • Falafel has more iron, manganese, copper, fats, magnesium, protein, and folate; however, sponge cake has more selenium and vitamin B12.
  • Sponge cake's daily need coverage for cholesterol is 57% more.
  • Falafel has 9 times more magnesium than sponge cake. Falafel has 82mg of magnesium, while sponge cake has 9mg.
  • Sponge cake has a higher glycemic index than falafel.

The food varieties used in the comparison are Falafel, home-prepared and Cake, sponge, prepared from recipe.

Infographic

Falafel vs Sponge cake infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 6.4% 13% 12% 59% 19% 16% 43% 30% 22% 101%
Contains more MagnesiumMagnesium +811.1%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +314.9%
Contains more IronIron +116.5%
Contains more CopperCopper +360.7%
Contains more ZincZinc +154.2%
Contains more PhosphorusPhosphorus +92%
Contains more ManganeseManganese +313.8%
Contains less SodiumSodium -22.4%
Contains more SeleniumSelenium +1750%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% 26% 0% 40% 69% 23% 33% 14% 46% 0% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +111.9%
Contains more FolateFolate +138.5%
Contains more Vitamin AVitamin A +7600%
Contains more Vitamin B2Vitamin B2 +81.3%
Contains more Vitamin B3Vitamin B3 +15.3%
Contains more Vitamin B5Vitamin B5 +87%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.159mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Falafel Sponge cake DV% diff.
Cholesterol 0mg 170mg 57%
Selenium 1µg 18.5µg 32%
Iron 3.42mg 1.58mg 23%
Manganese 0.691mg 0.167mg 23%
Polyunsaturated fat 4.16g 0.649g 23%
Copper 0.258mg 0.056mg 22%
Fats 17.8g 4.3g 21%
Monounsaturated fat 10.171g 1.576g 21%
Magnesium 82mg 9mg 17%
Vitamin B12 0µg 0.37µg 15%
Folate 93µg 39µg 14%
Potassium 585mg 141mg 13%
Phosphorus 192mg 100mg 13%
Protein 13.31g 7.3g 12%
Vitamin B2 0.166mg 0.301mg 10%
Carbs 31.84g 57.7g 9%
Zinc 1.5mg 0.59mg 8%
Vitamin A 1µg 77µg 8%
Vitamin B5 0.292mg 0.546mg 5%
Vitamin B6 0.125mg 0.059mg 5%
Saturated fat 2.383g 1.301g 5%
Sodium 294mg 228mg 3%
Calories 333kcal 297kcal 2%
Vitamin C 1.6mg 0mg 2%
Calcium 54mg 42mg 1%
Vitamin B1 0.146mg 0.159mg 1%
Vitamin B3 1.044mg 1.204mg 1%
Protein per 100 calories 4g 2.5g N/A
Calories per 10 g protein 250kcal 407kcal N/A
Weight per 100 calories 30g 34g N/A
Unsaturated / Saturated Fat ratio 6 1.7 N/A
Net carbs 31.84g 57.7g N/A
Tryptophan 0.134mg 0.089mg 0%
Threonine 0.492mg 0.308mg 0%
Isoleucine 0.567mg 0.35mg 0%
Leucine 0.944mg 0.59mg 0%
Lysine 0.856mg 0.418mg 0%
Methionine 0.187mg 0.192mg 0%
Phenylalanine 0.707mg 0.374mg 0%
Valine 0.562mg 0.395mg 0%
Histidine 0.364mg 0.172mg 0%
Omega-3 (EPA) 0.001g N/A
Omega-3 (DHA) 0.015g 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
7% 4% 58% 29%
Protein: 7.3 g
Fats: 4.3 g
Carbs: 57.7 g
Water: 29.4 g
Other: 1.3 g
Contains more ProteinProtein +82.3%
Contains more FatsFats +314%
Contains more WaterWater +17.8%
Contains more CarbsCarbs +81.2%

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
37% 45% 18%
Saturated fat: Sat. Fat 1.301 g
Monounsaturated fat: Mono. Fat 1.576 g
Polyunsaturated fat: Poly. Fat 0.649 g
Contains more Mono. FatMonounsaturated fat +545.4%
Contains more Poly. FatPolyunsaturated fat +541%
Contains less Sat. FatSaturated fat -45.4%

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. Sponge cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172707/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.