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  6. Falafel vs. Cottage cheese

Falafel vs. Cottage cheese — In-Depth Nutrition Comparison

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Significant differences between falafel and cottage cheese

  • Falafel has more iron, manganese, copper, folate, magnesium, potassium, zinc, and vitamin B1; however, cottage cheese is richer in vitamin B12 and selenium.
  • Falafel covers your daily iron needs 42% more than cottage cheese.
  • Cottage cheese has 346 times less manganese than falafel. Falafel has 0.691mg of manganese, while cottage cheese has 0.002mg.
  • Falafel has a higher glycemic index. The glycemic index of falafel is 33, while the glycemic index of cottage cheese is 10.

Specific food types used in this comparison are Falafel, home-prepared and Cheese, cottage, creamed, large or small curd.

Infographic

Falafel vs Cottage cheese infographic
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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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +925%
Contains more PotassiumPotassium +462.5%
Contains more IronIron +4785.7%
Contains more CopperCopper +789.7%
Contains more ZincZinc +275%
Contains more PhosphorusPhosphorus +20.8%
Contains less SodiumSodium -19.2%
Contains more ManganeseManganese +34450%
Contains more CalciumCalcium +53.7%
Contains more SeleniumSelenium +870%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +440.7%
Contains more Vitamin B3Vitamin B3 +954.5%
Contains more Vitamin B6Vitamin B6 +171.7%
Contains more FolateFolate +675%
Contains more Vitamin AVitamin A +3600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +90.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.163mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Cottage cheese DV% diff.
Iron 3.42mg 0.07mg 42%
Manganese 0.691mg 0.002mg 30%
Polyunsaturated fat 4.16g 0.123g 27%
Copper 0.258mg 0.029mg 25%
Monounsaturated fat 10.171g 0.778g 23%
Fats 17.8g 4.3g 21%
Folate 93µg 12µg 20%
Vitamin B12 0µg 0.43µg 18%
Magnesium 82mg 8mg 18%
Selenium 1µg 9.7µg 16%
Potassium 585mg 104mg 14%
Calories 333kcal 98kcal 12%
Vitamin B1 0.146mg 0.027mg 10%
Zinc 1.5mg 0.4mg 10%
Carbs 31.84g 3.38g 9%
Cholesterol 0mg 17mg 6%
Vitamin B6 0.125mg 0.046mg 6%
Vitamin B3 1.044mg 0.099mg 6%
Phosphorus 192mg 159mg 5%
Vitamin B5 0.292mg 0.557mg 5%
Protein 13.31g 11.12g 4%
Vitamin A 1µg 37µg 4%
Calcium 54mg 83mg 3%
Sodium 294mg 364mg 3%
Choline 18.4mg 3%
Saturated fat 2.383g 1.718g 3%
Vitamin C 1.6mg 0mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.08mg 1%
Net carbs 31.84g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.67g N/A
Vitamin B2 0.166mg 0.163mg 0%
Tryptophan 0.134mg 0.147mg 0%
Threonine 0.492mg 0.5mg 0%
Isoleucine 0.567mg 0.591mg 0%
Leucine 0.944mg 1.116mg 0%
Lysine 0.856mg 0.934mg 0%
Methionine 0.187mg 0.269mg 0%
Phenylalanine 0.707mg 0.577mg 0%
Valine 0.562mg 0.748mg 0%
Histidine 0.364mg 0.326mg 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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +19.7%
Contains more FatsFats +314%
Contains more CarbsCarbs +842%
Contains more OtherOther +72.3%
Contains more WaterWater +130.5%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated fat +1207.3%
Contains more Poly. FatPolyunsaturated fat +3282.1%
Contains less Sat. FatSaturated fat -27.9%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.