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  6. Falafel vs. Plantain raw

Falafel vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between falafel and plantain raw

  • Falafel is higher in iron, phosphorus, copper, folate, and zinc, yet plantain raw is higher in vitamin A, vitamin C, and vitamin B6.
  • Falafel covers your daily iron needs 35% more than plantain raw.
  • Falafel contains 74 times more sodium than plantain raw. While falafel contains 294mg of sodium, plantain raw contains only 4mg.

Food varieties used in this article are Falafel, home-prepared and Plantains, raw.

Infographic

Falafel vs Plantain raw 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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +121.6%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +17.2%
Contains more IronIron +470%
Contains more CopperCopper +218.5%
Contains more ZincZinc +971.4%
Contains more PhosphorusPhosphorus +464.7%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +50%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +180.8%
Contains more Vitamin B2Vitamin B2 +207.4%
Contains more Vitamin B3Vitamin B3 +52.2%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more FolateFolate +322.7%
Contains more Vitamin CVitamin C +1050%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin B6Vitamin B6 +139.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Plantain raw DV% diff.
Iron 3.42mg 0.6mg 35%
Manganese 0.691mg 30%
Fats 17.8g 0.37g 27%
Polyunsaturated fat 4.16g 0.069g 27%
Monounsaturated fat 10.171g 0.032g 25%
Protein 13.31g 1.3g 24%
Phosphorus 192mg 34mg 23%
Copper 0.258mg 0.081mg 20%
Vitamin C 1.6mg 18.4mg 19%
Folate 93µg 22µg 18%
Vitamin B6 0.125mg 0.299mg 13%
Sodium 294mg 4mg 13%
Zinc 1.5mg 0.14mg 12%
Magnesium 82mg 37mg 11%
Calories 333kcal 122kcal 11%
Saturated fat 2.383g 0.143g 10%
Fiber 2.3g 9%
Vitamin B2 0.166mg 0.054mg 9%
Vitamin B1 0.146mg 0.052mg 8%
Vitamin A 1µg 56µg 6%
Calcium 54mg 3mg 5%
Potassium 585mg 499mg 3%
Vitamin B3 1.044mg 0.686mg 2%
Choline 13.5mg 2%
Selenium 1µg 1.5µg 1%
Vitamin E 0.14mg 1%
Vitamin B5 0.292mg 0.26mg 1%
Vitamin K 0.7µg 1%
Net carbs 31.84g 29.59g N/A
Carbs 31.84g 31.89g 0%
Sugar 15g N/A
Tryptophan 0.134mg 0.015mg 0%
Threonine 0.492mg 0.034mg 0%
Isoleucine 0.567mg 0.036mg 0%
Leucine 0.944mg 0.059mg 0%
Lysine 0.856mg 0.06mg 0%
Methionine 0.187mg 0.017mg 0%
Phenylalanine 0.707mg 0.044mg 0%
Valine 0.562mg 0.046mg 0%
Histidine 0.364mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +923.8%
Contains more FatsFats +4710.8%
Contains more OtherOther +109.5%
Contains more WaterWater +88.6%
~equal in Carbs ~31.89g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +31684.4%
Contains more Poly. FatPolyunsaturated fat +5929%
Contains less Sat. FatSaturated fat -94%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.