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Falafel vs. Cashew — In-Depth Nutrition Comparison

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A recap on differences between Falafel and Cashew

  • Cashew is higher than Falafel in Copper, Phosphorus, Magnesium, Manganese, Iron, Zinc, Selenium, Vitamin B1, and Vitamin B6.
  • Cashew covers your daily Copper needs 215% more than Falafel.
  • The amount of Saturated Fat in Falafel is lower.

Food varieties used in this article are Falafel, home-prepared and Nuts, cashew nuts, raw.

Infographic

Falafel vs Cashew 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.
:
9
Cashew
Contains more Calcium +45.9%
Contains more Iron +95.3%
Contains more Magnesium +256.1%
Contains more Phosphorus +208.9%
Contains more Potassium +12.8%
Contains less Sodium -95.9%
Contains more Zinc +285.3%
Contains more Copper +750.8%
Contains more Manganese +139.5%
Contains more Selenium +1890%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +45.9%
Contains more Iron +95.3%
Contains more Magnesium +256.1%
Contains more Phosphorus +208.9%
Contains more Potassium +12.8%
Contains less Sodium -95.9%
Contains more Zinc +285.3%
Contains more Copper +750.8%
Contains more Manganese +139.5%
Contains more Selenium +1890%

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.
:
6
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin C +220%
Contains more Vitamin B2 +186.2%
Contains more Folate +272%
Contains more Vitamin B1 +189.7%
Contains more Vitamin B5 +195.9%
Contains more Vitamin B6 +233.6%
Equal in Vitamin B3 - 1.062
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin C +220%
Contains more Vitamin B2 +186.2%
Contains more Folate +272%
Contains more Vitamin B1 +189.7%
Contains more Vitamin B5 +195.9%
Contains more Vitamin B6 +233.6%
Equal in Vitamin B3 - 1.062

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Cashew
Contains more Water +565.8%
Contains more Protein +36.9%
Contains more Fats +146.3%
Equal in Carbs - 30.19
Equal in Other - 2.54
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
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more Water +565.8%
Contains more Protein +36.9%
Contains more Fats +146.3%
Equal in Carbs - 30.19
Equal in Other - 2.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Cashew
Contains less Saturated Fat -69.4%
Contains more Monounsaturated Fat +134%
Contains more Polyunsaturated fat +88.6%
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -69.4%
Contains more Monounsaturated Fat +134%
Contains more Polyunsaturated fat +88.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Cashew
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Falafel Cashew Opinion
Net carbs 31.84g 26.89g Falafel
Protein 13.31g 18.22g Cashew
Fats 17.8g 43.85g Cashew
Carbs 31.84g 30.19g Falafel
Calories 333kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Falafel
Fiber 3.3g Cashew
Calcium 54mg 37mg Falafel
Iron 3.42mg 6.68mg Cashew
Magnesium 82mg 292mg Cashew
Phosphorus 192mg 593mg Cashew
Potassium 585mg 660mg Cashew
Sodium 294mg 12mg Cashew
Zinc 1.5mg 5.78mg Cashew
Copper 0.258mg 2.195mg Cashew
Manganese 0.691mg 1.655mg Cashew
Selenium 1µg 19.9µg Cashew
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 0.9mg Cashew
Vitamin C 1.6mg 0.5mg Falafel
Vitamin B1 0.146mg 0.423mg Cashew
Vitamin B2 0.166mg 0.058mg Falafel
Vitamin B3 1.044mg 1.062mg Cashew
Vitamin B5 0.292mg 0.864mg Cashew
Vitamin B6 0.125mg 0.417mg Cashew
Folate 93µg 25µg Falafel
Vitamin K 34.1µg Cashew
Tryptophan 0.134mg 0.287mg Cashew
Threonine 0.492mg 0.688mg Cashew
Isoleucine 0.567mg 0.789mg Cashew
Leucine 0.944mg 1.472mg Cashew
Lysine 0.856mg 0.928mg Cashew
Methionine 0.187mg 0.362mg Cashew
Phenylalanine 0.707mg 0.951mg Cashew
Valine 0.562mg 1.094mg Cashew
Histidine 0.364mg 0.456mg Cashew
Saturated Fat 2.383g 7.783g Falafel
Monounsaturated Fat 10.171g 23.797g Cashew
Polyunsaturated fat 4.16g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Cashew
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
34%
Cashew
Minerals Daily Need Coverage Score
60%
Falafel
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 5.4g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 282mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 8)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $1.5)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.