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  6. Falafel vs. Coconut milk

Falafel vs. Coconut milk — In-Depth Nutrition Comparison

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A recap on differences between falafel and coconut milk

  • Falafel is higher in iron, folate, phosphorus, vitamin B2, magnesium, vitamin B1, and potassium, yet coconut milk is higher in manganese.
  • Coconut milk covers your daily saturated fat needs 94% more than falafel.
  • The amount of sodium in coconut milk is lower.
  • The glycemic index of falafel is lower.

Food varieties used in this article are Falafel, home-prepared and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Falafel vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +121.6%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +122.4%
Contains more IronIron +108.5%
Contains more ZincZinc +123.9%
Contains more PhosphorusPhosphorus +92%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +32.6%
Contains more SeleniumSelenium +520%
~equal in Copper ~0.266mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +461.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +37.4%
Contains more Vitamin B5Vitamin B5 +59.6%
Contains more Vitamin B6Vitamin B6 +278.8%
Contains more FolateFolate +481.3%
Contains more Vitamin CVitamin C +75%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Coconut milk DV% diff.
Saturated fat 2.383g 21.14g 85%
Polyunsaturated fat 4.16g 0.261g 26%
Monounsaturated fat 10.171g 1.014g 23%
Iron 3.42mg 1.64mg 22%
Protein 13.31g 2.29g 22%
Folate 93µg 16µg 19%
Vitamin B2 0.166mg 0mg 13%
Phosphorus 192mg 100mg 13%
Sodium 294mg 15mg 12%
Magnesium 82mg 37mg 11%
Vitamin B1 0.146mg 0.026mg 10%
Manganese 0.691mg 0.916mg 10%
Fiber 2.2g 9%
Selenium 1µg 6.2µg 9%
Potassium 585mg 263mg 9%
Carbs 31.84g 5.54g 9%
Fats 17.8g 23.84g 9%
Zinc 1.5mg 0.67mg 8%
Vitamin B6 0.125mg 0.033mg 7%
Calories 333kcal 230kcal 5%
Calcium 54mg 16mg 4%
Vitamin B3 1.044mg 0.76mg 2%
Choline 8.5mg 2%
Vitamin B5 0.292mg 0.183mg 2%
Vitamin E 0.15mg 1%
Vitamin C 1.6mg 2.8mg 1%
Copper 0.258mg 0.266mg 1%
Net carbs 31.84g 3.34g N/A
Sugar 3.34g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.134mg 0.027mg 0%
Threonine 0.492mg 0.083mg 0%
Isoleucine 0.567mg 0.09mg 0%
Leucine 0.944mg 0.17mg 0%
Lysine 0.856mg 0.101mg 0%
Methionine 0.187mg 0.043mg 0%
Phenylalanine 0.707mg 0.116mg 0%
Valine 0.562mg 0.139mg 0%
Histidine 0.364mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +481.2%
Contains more CarbsCarbs +474.7%
Contains more OtherOther +242.3%
Contains more FatsFats +33.9%
Contains more WaterWater +95.3%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -88.7%
Contains more Mono. FatMonounsaturated fat +903.1%
Contains more Poly. FatPolyunsaturated fat +1493.9%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.