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  6. Falafel vs. Coconut

Falafel vs. Coconut — In-Depth Nutrition Comparison

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Important differences between Falafel and Coconut

  • Falafel has more Folate, Iron, Magnesium, Phosphorus, and Vitamin B2, however, Coconut has more Manganese, Copper, and Selenium.
  • Coconut's daily need coverage for Saturated Fat is 137% more.
  • Falafel has 15 times more Sodium than Coconut. Falafel has 294mg of Sodium, while Coconut has 20mg.

The food varieties used in the comparison are Falafel, home-prepared and Nuts, coconut meat, raw.

Infographic

Falafel vs Coconut 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.
Falafel
Falafel
6
:
4
Coconut
Coconut
Contains more Calcium +285.7%
Contains more Iron +40.7%
Contains more Magnesium +156.3%
Contains more Phosphorus +69.9%
Contains more Potassium +64.3%
Contains more Zinc +36.4%
Contains less Sodium -93.2%
Contains more Copper +68.6%
Contains more Manganese +117.1%
Contains more Selenium +910%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +285.7%
Contains more Iron +40.7%
Contains more Magnesium +156.3%
Contains more Phosphorus +69.9%
Contains more Potassium +64.3%
Contains more Zinc +36.4%
Contains less Sodium -93.2%
Contains more Copper +68.6%
Contains more Manganese +117.1%
Contains more Selenium +910%

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.
Falafel
Falafel
6
:
4
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin B1 +121.2%
Contains more Vitamin B2 +730%
Contains more Vitamin B3 +93.3%
Contains more Vitamin B6 +131.5%
Contains more Folate +257.7%
Contains more Vitamin C +106.3%
Equal in Vitamin B5 - 0.3
Falafel
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%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +121.2%
Contains more Vitamin B2 +730%
Contains more Vitamin B3 +93.3%
Contains more Vitamin B6 +131.5%
Contains more Folate +257.7%
Contains more Vitamin C +106.3%
Equal in Vitamin B5 - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
3
:
2
Coconut
Coconut
Contains more Protein +299.7%
Contains more Carbs +109.1%
Contains more Other +153.1%
Contains more Fats +88.1%
Contains more Water +35.7%
Falafel
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
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +299.7%
Contains more Carbs +109.1%
Contains more Other +153.1%
Contains more Fats +88.1%
Contains more Water +35.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
3
:
0
Coconut
Coconut
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +613.8%
Contains more Polyunsaturated fat +1036.6%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +613.8%
Contains more Polyunsaturated fat +1036.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Coconut Opinion
Net carbs 31.84g 6.23g Falafel
Protein 13.31g 3.33g Falafel
Fats 17.8g 33.49g Coconut
Carbs 31.84g 15.23g Falafel
Calories 333kcal 354kcal Coconut
Sugar 6.23g Falafel
Fiber 9g Coconut
Calcium 54mg 14mg Falafel
Iron 3.42mg 2.43mg Falafel
Magnesium 82mg 32mg Falafel
Phosphorus 192mg 113mg Falafel
Potassium 585mg 356mg Falafel
Sodium 294mg 20mg Coconut
Zinc 1.5mg 1.1mg Falafel
Copper 0.258mg 0.435mg Coconut
Manganese 0.691mg 1.5mg Coconut
Selenium 1µg 10.1µg Coconut
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 0.24mg Coconut
Vitamin C 1.6mg 3.3mg Coconut
Vitamin B1 0.146mg 0.066mg Falafel
Vitamin B2 0.166mg 0.02mg Falafel
Vitamin B3 1.044mg 0.54mg Falafel
Vitamin B5 0.292mg 0.3mg Coconut
Vitamin B6 0.125mg 0.054mg Falafel
Folate 93µg 26µg Falafel
Vitamin K 0.2µg Coconut
Tryptophan 0.134mg 0.039mg Falafel
Threonine 0.492mg 0.121mg Falafel
Isoleucine 0.567mg 0.131mg Falafel
Leucine 0.944mg 0.247mg Falafel
Lysine 0.856mg 0.147mg Falafel
Methionine 0.187mg 0.062mg Falafel
Phenylalanine 0.707mg 0.169mg Falafel
Valine 0.562mg 0.202mg Falafel
Histidine 0.364mg 0.077mg Falafel
Saturated Fat 2.383g 29.698g Falafel
Monounsaturated Fat 10.171g 1.425g Falafel
Polyunsaturated fat 4.16g 0.366g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Coconut
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
8%
Coconut
Minerals Daily Need Coverage Score
60%
Falafel
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 27.315g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 274mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $1.4)
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.