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Falafel vs Couscous - In-Depth Nutrition Comparison

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What are the differences between Falafel and Couscous?

  • Falafel is higher in Iron, Manganese, Phosphorus, Copper, Folate, Magnesium, and Potassium, however Couscous is richer in Selenium.
  • Couscous's daily need coverage for Selenium is 48% more.
  • Couscous contains 82 times less Saturated Fat than Falafel. Falafel contains 2.383g of Saturated Fat, while Couscous contains 0.029g.

We used Falafel, home-prepared and Couscous, cooked types in this article.

Infographic

Falafel vs Couscous 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +575%
Contains more Iron +800%
Contains more Magnesium +925%
Contains more Phosphorus +772.7%
Contains more Potassium +908.6%
Contains more Zinc +476.9%
Contains more Copper +529.3%
Contains less Sodium -98.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +575%
Contains more Iron +800%
Contains more Magnesium +925%
Contains more Phosphorus +772.7%
Contains more Potassium +908.6%
Contains more Zinc +476.9%
Contains more Copper +529.3%
Contains less Sodium -98.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +514.8%
Contains more Vitamin B6 +145.1%
Contains more Folate +520%
Contains more Vitamin B5 +27.1%
Equal in Vitamin B3 - 0.983
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +514.8%
Contains more Vitamin B6 +145.1%
Contains more Folate +520%
Contains more Vitamin B5 +27.1%
Equal in Vitamin B3 - 0.983

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Falafel Couscous
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Falafel Couscous Opinion
Net carbs 31.84g 21.82g Falafel
Protein 13.31g 3.79g Falafel
Fats 17.8g 0.16g Falafel
Carbs 31.84g 23.22g Falafel
Calories 333kcal 112kcal Falafel
Starch g g
Fructose g g
Sugar g 0.1g Falafel
Fiber g 1.4g Couscous
Calcium 54mg 8mg Falafel
Iron 3.42mg 0.38mg Falafel
Magnesium 82mg 8mg Falafel
Phosphorus 192mg 22mg Falafel
Potassium 585mg 58mg Falafel
Sodium 294mg 5mg Couscous
Zinc 1.5mg 0.26mg Falafel
Copper 0.258mg 0.041mg Falafel
Vitamin A 13IU 0IU Falafel
Vitamin E mg 0.13mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.063mg Falafel
Vitamin B2 0.166mg 0.027mg Falafel
Vitamin B3 1.044mg 0.983mg Falafel
Vitamin B5 0.292mg 0.371mg Couscous
Vitamin B6 0.125mg 0.051mg Falafel
Folate 93µg 15µg Falafel
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Couscous
Tryptophan 0.134mg 0.049mg Falafel
Threonine 0.492mg 0.1mg Falafel
Isoleucine 0.567mg 0.147mg Falafel
Leucine 0.944mg 0.259mg Falafel
Lysine 0.856mg 0.073mg Falafel
Methionine 0.187mg 0.059mg Falafel
Phenylalanine 0.707mg 0.184mg Falafel
Valine 0.562mg 0.162mg Falafel
Histidine 0.364mg 0.077mg Falafel
Cholesterol 0mg 0mg
Trans Fat 0g g Couscous
Saturated Fat 2.383g 0.029g Couscous
Monounsaturated Fat 10.171g 0.022g Falafel
Polyunsaturated fat 4.16g 0.064g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Falafel
7
Couscous
Mineral Summary Score
63
Falafel
7
Couscous

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Falafel
23%
Couscous
Carbohydrates
32%
Falafel
23%
Couscous
Fats
82%
Falafel
1%
Couscous

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 289mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 2.354g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $2.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.