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  6. Falafel vs. Cheese sandwich

Falafel vs. Cheese sandwich — In-Depth Nutrition Comparison

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Differences between falafel and cheese sandwich

  • Falafel has more copper, while cheese sandwich has more selenium, phosphorus, vitamin B2, vitamin B1, manganese, calcium, vitamin B3, and vitamin B6.
  • Cheese sandwich's daily need coverage for selenium is 42% higher.
  • Cheese sandwich contains 2 times less copper than falafel. Falafel contains 0.258mg of copper, while cheese sandwich contains 0.16mg.
  • The amount of sodium in falafel is lower.
  • Falafel has a lower glycemic index. The glycemic index of falafel is 33, while the glycemic index of cheese sandwich is 54.

The food types used in this comparison are Falafel, home-prepared and Crackers, wheat, sandwich, with cheese filling.

Infographic

Falafel vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +51.9%
Contains more PotassiumPotassium +91.2%
Contains more IronIron +30.5%
Contains more CopperCopper +61.3%
Contains more ZincZinc +72.4%
Contains less SodiumSodium -65%
Contains more CalciumCalcium +277.8%
Contains more PhosphorusPhosphorus +99%
Contains more ManganeseManganese +56.7%
Contains more SeleniumSelenium +2330%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more FolateFolate +45.3%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin B1Vitamin B1 +145.2%
Contains more Vitamin B2Vitamin B2 +157.2%
Contains more Vitamin B3Vitamin B3 +205.1%
Contains more Vitamin B5Vitamin B5 +113%
Contains more Vitamin B6Vitamin B6 +108.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~1.5mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Falafel Cheese sandwich DV% diff.
Selenium 1µg 24.3µg 42%
Polyunsaturated fat 4.16g 9.166g 33%
Phosphorus 192mg 382mg 27%
Sodium 294mg 839mg 24%
Vitamin B2 0.166mg 0.427mg 20%
Vitamin B1 0.146mg 0.358mg 18%
Manganese 0.691mg 1.083mg 17%
Calcium 54mg 204mg 15%
Vitamin B3 1.044mg 3.185mg 13%
Fiber 3.1g 12%
Fats 17.8g 25g 11%
Copper 0.258mg 0.16mg 11%
Vitamin B6 0.125mg 0.261mg 10%
Iron 3.42mg 2.62mg 10%
Carbs 31.84g 58.2g 9%
Saturated fat 2.383g 4.129g 8%
Calories 333kcal 497kcal 8%
Potassium 585mg 306mg 8%
Protein 13.31g 9.8g 7%
Magnesium 82mg 54mg 7%
Vitamin B5 0.292mg 0.622mg 7%
Folate 93µg 64µg 7%
Zinc 1.5mg 0.87mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin A 1µg 21µg 2%
Cholesterol 0mg 7mg 2%
Vitamin C 1.6mg 1.5mg 0%
Net carbs 31.84g 55.1g N/A
Monounsaturated fat 10.171g 10.351g 0%
Tryptophan 0.134mg 0.13mg 0%
Threonine 0.492mg 0.298mg 0%
Isoleucine 0.567mg 0.383mg 0%
Leucine 0.944mg 0.698mg 0%
Lysine 0.856mg 0.344mg 0%
Methionine 0.187mg 0.167mg 0%
Phenylalanine 0.707mg 0.472mg 0%
Valine 0.562mg 0.438mg 0%
Histidine 0.364mg 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +35.8%
Contains more WaterWater +981.9%
Contains more FatsFats +40.4%
Contains more CarbsCarbs +82.8%
Contains more OtherOther +56.4%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -42.3%
Contains more Poly. FatPolyunsaturated fat +120.3%
~equal in Monounsaturated fat ~10.351g

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.