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Falafel vs. Coriander — In-Depth Nutrition Comparison

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Summary of differences between falafel and coriander

  • Falafel has more iron, phosphorus, magnesium, manganese, zinc, and folate; however, coriander is higher in vitamin A and vitamin C.
  • Coriander covers your daily need for vitamin A, 135% more than falafel.
  • Falafel has 170 times more saturated fat than coriander. While falafel has 2.383g of saturated fat, coriander has only 0.014g.

These are the specific foods used in this comparison Falafel, home-prepared and Coriander (cilantro) leaves, raw.

Infographic

Falafel vs Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +215.4%
Contains more PotassiumPotassium +12.3%
Contains more IronIron +93.2%
Contains more CopperCopper +14.7%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +62.2%
Contains more CalciumCalcium +24.1%
Contains less SodiumSodium -84.4%
~equal in Selenium ~0.9µg

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B1Vitamin B1 +117.9%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +1587.5%
Contains more Vitamin AVitamin A +33600%
Contains more Vitamin B5Vitamin B5 +95.2%
Contains more Vitamin B6Vitamin B6 +19.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.162mg
~equal in Vitamin B3 ~1.114mg
~equal in Vitamin B12 ~0µg

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% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +524.9%
Contains more FatsFats +3323.1%
Contains more CarbsCarbs +767.6%
Contains more OtherOther +65.3%
Contains more WaterWater +166.3%

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
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +3598.5%
Contains more Poly. FatPolyunsaturated fat +10300%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Coriander DV% diff.
Vitamin K 310µg 258%
Vitamin A 1µg 337µg 37%
Vitamin C 1.6mg 27mg 28%
Fats 17.8g 0.52g 27%
Polyunsaturated fat 4.16g 0.04g 27%
Monounsaturated fat 10.171g 0.275g 25%
Protein 13.31g 2.13g 22%
Iron 3.42mg 1.77mg 21%
Phosphorus 192mg 48mg 21%
Vitamin E 2.5mg 17%
Calories 333kcal 23kcal 16%
Magnesium 82mg 26mg 13%
Manganese 0.691mg 0.426mg 12%
Fiber 2.8g 11%
Saturated fat 2.383g 0.014g 11%
Sodium 294mg 46mg 11%
Zinc 1.5mg 0.5mg 9%
Carbs 31.84g 3.67g 9%
Folate 93µg 62µg 8%
Vitamin B1 0.146mg 0.067mg 7%
Vitamin B5 0.292mg 0.57mg 6%
Copper 0.258mg 0.225mg 4%
Potassium 585mg 521mg 2%
Vitamin B6 0.125mg 0.149mg 2%
Choline 12.8mg 2%
Calcium 54mg 67mg 1%
Net carbs 31.84g 0.87g N/A
Sugar 0.87g N/A
Selenium 1µg 0.9µg 0%
Vitamin B2 0.166mg 0.162mg 0%
Vitamin B3 1.044mg 1.114mg 0%
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Coriander
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
94%
Coriander
Minerals Daily Need Coverage Score
60%
Falafel
33%
Coriander

Comparison summary

Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 248mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 2.369g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 1)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $2)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.