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Falafel vs. Chestnut — In-Depth Nutrition Comparison

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How are falafel and chestnut different?

  • Falafel is higher in iron, folate, phosphorus, and zinc; however, chestnut is richer in vitamin C, copper, vitamin B6, and manganese.
  • Daily need coverage for vitamin C for chestnut is 28% higher.
  • Falafel contains 11 times more sodium than chestnut. While falafel contains 294mg of sodium, chestnut contains only 27mg.
  • Falafel has a lower glycemic index (33) than chestnut (54).

Falafel, home-prepared and Nuts, chestnuts, european, boiled and steamed are the varieties used in this article.

Infographic

Falafel vs Chestnut 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% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more MagnesiumMagnesium +51.9%
Contains more CalciumCalcium +17.4%
Contains more IronIron +97.7%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +93.9%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +22.2%
Contains more CopperCopper +82.9%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +23.6%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin B2Vitamin B2 +59.6%
Contains more Vitamin B3Vitamin B3 +42.8%
Contains more FolateFolate +144.7%
Contains more Vitamin CVitamin C +1568.8%
Contains more Vitamin B6Vitamin B6 +86.4%
~equal in Vitamin A ~1µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.148mg
~equal in Vitamin B5 ~0.316mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +565.5%
Contains more FatsFats +1189.9%
Contains more CarbsCarbs +14.7%
Contains more OtherOther +242.3%
Contains more WaterWater +96.9%

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
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains more Mono. FatMonounsaturated fat +2036.8%
Contains more Poly. FatPolyunsaturated fat +663.3%
Contains less Sat. FatSaturated fat -89.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Chestnut DV% diff.
Vitamin C 1.6mg 26.7mg 28%
Fats 17.8g 1.38g 25%
Polyunsaturated fat 4.16g 0.545g 24%
Monounsaturated fat 10.171g 0.476g 24%
Copper 0.258mg 0.472mg 24%
Protein 13.31g 2g 23%
Iron 3.42mg 1.73mg 21%
Folate 93µg 38µg 14%
Phosphorus 192mg 99mg 13%
Sodium 294mg 27mg 12%
Zinc 1.5mg 0.25mg 11%
Calories 333kcal 131kcal 10%
Saturated fat 2.383g 0.26g 10%
Vitamin B6 0.125mg 0.233mg 8%
Manganese 0.691mg 0.854mg 7%
Magnesium 82mg 54mg 7%
Vitamin B2 0.166mg 0.104mg 5%
Potassium 585mg 715mg 4%
Selenium 1µg 2%
Vitamin B3 1.044mg 0.731mg 2%
Calcium 54mg 46mg 1%
Carbs 31.84g 27.76g 1%
Net carbs 31.84g 27.76g N/A
Vitamin A 1µg 1µg 0%
Vitamin B1 0.146mg 0.148mg 0%
Vitamin B5 0.292mg 0.316mg 0%
Tryptophan 0.134mg 0.022mg 0%
Threonine 0.492mg 0.071mg 0%
Isoleucine 0.567mg 0.079mg 0%
Leucine 0.944mg 0.118mg 0%
Lysine 0.856mg 0.118mg 0%
Methionine 0.187mg 0.047mg 0%
Phenylalanine 0.707mg 0.084mg 0%
Valine 0.562mg 0.112mg 0%
Histidine 0.364mg 0.055mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Chestnut
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
20%
Chestnut
Minerals Daily Need Coverage Score
60%
Falafel
50%
Chestnut

Comparison summary

Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 21)
Which food contains less Sodium?
Chestnut
Chestnut contains less Sodium (difference - 267mg)
Which food is lower in Saturated fat?
Chestnut
Chestnut is lower in Saturated fat (difference - 2.123g)
Which food is cheaper?
Chestnut
Chestnut is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.