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Falafel vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between Falafel and Cauliflower

  • Falafel has more Iron, Copper, Manganese, Phosphorus, Magnesium, Zinc, and Folate, however, Cauliflower is higher in Vitamin C.
  • Cauliflower covers your daily need of Vitamin C 52% more than Falafel.
  • Falafel has 18 times more Saturated Fat than Cauliflower. While Falafel has 2.383g of Saturated Fat, Cauliflower has only 0.13g.

These are the specific foods used in this comparison Falafel, home-prepared and Cauliflower, raw.

Infographic

Falafel vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +446.7%
Contains more CalciumCalcium +145.5%
Contains more PotassiumPotassium +95.7%
Contains more IronIron +714.3%
Contains more CopperCopper +561.5%
Contains more ZincZinc +455.6%
Contains more PhosphorusPhosphorus +336.4%
Contains more ManganeseManganese +345.8%
Contains more SeleniumSelenium +66.7%
Contains less SodiumSodium -89.8%

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% 0.78% 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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +192%
Contains more Vitamin B2Vitamin B2 +176.7%
Contains more Vitamin B3Vitamin B3 +105.9%
Contains more FolateFolate +63.2%
Contains more Vitamin CVitamin C +2912.5%
Contains more Vitamin B5Vitamin B5 +128.4%
Contains more Vitamin B6Vitamin B6 +47.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +593.2%
Contains more FatsFats +6257.1%
Contains more CarbsCarbs +540.6%
Contains more OtherOther +219.7%
Contains more WaterWater +165.9%

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
67% 17% 16%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated Fat +29814.7%
Contains more Poly. FatPolyunsaturated fat +13319.4%
Contains less Sat. FatSaturated Fat -94.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Cauliflower Opinion
Calories 333kcal 25kcal Falafel
Protein 13.31g 1.92g Falafel
Fats 17.8g 0.28g Falafel
Vitamin C 1.6mg 48.2mg Cauliflower
Net carbs 31.84g 2.97g Falafel
Carbs 31.84g 4.97g Falafel
Magnesium 82mg 15mg Falafel
Calcium 54mg 22mg Falafel
Potassium 585mg 299mg Falafel
Iron 3.42mg 0.42mg Falafel
Sugar 1.91g Falafel
Fiber 2g Cauliflower
Copper 0.258mg 0.039mg Falafel
Zinc 1.5mg 0.27mg Falafel
Phosphorus 192mg 44mg Falafel
Sodium 294mg 30mg Cauliflower
Vitamin A 13IU 0IU Falafel
Vitamin A 1µg 0µg Falafel
Vitamin E 0.08mg Cauliflower
Manganese 0.691mg 0.155mg Falafel
Selenium 1µg 0.6µg Falafel
Vitamin B1 0.146mg 0.05mg Falafel
Vitamin B2 0.166mg 0.06mg Falafel
Vitamin B3 1.044mg 0.507mg Falafel
Vitamin B5 0.292mg 0.667mg Cauliflower
Vitamin B6 0.125mg 0.184mg Cauliflower
Vitamin K 15.5µg Cauliflower
Folate 93µg 57µg Falafel
Choline 44.3mg Cauliflower
Saturated Fat 2.383g 0.13g Cauliflower
Monounsaturated Fat 10.171g 0.034g Falafel
Polyunsaturated fat 4.16g 0.031g Falafel
Tryptophan 0.134mg 0.02mg Falafel
Threonine 0.492mg 0.076mg Falafel
Isoleucine 0.567mg 0.071mg Falafel
Leucine 0.944mg 0.106mg Falafel
Lysine 0.856mg 0.217mg Falafel
Methionine 0.187mg 0.02mg Falafel
Phenylalanine 0.707mg 0.065mg Falafel
Valine 0.562mg 0.125mg Falafel
Histidine 0.364mg 0.056mg Falafel
Fructose 0.97g Cauliflower
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Falafel
30%
Cauliflower
Minerals Daily Need Coverage Score
60%
Falafel
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 264mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 2.253g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $3.6)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.