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  6. Falafel vs. Cranberries

Falafel vs. Cranberries — In-Depth Nutrition Comparison

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What are the main differences between falafel and cranberries?

  • Falafel is richer in iron, phosphorus, folate, copper, manganese, magnesium, potassium, and zinc, while cranberries are higher in vitamin C.
  • Falafel's daily need coverage for iron is 40% higher.
  • Cranberries have 147 times less sodium than falafel. Falafel has 294mg of sodium, while cranberries have 2mg.
  • Cranberries have a higher glycemic index (45) than falafel (33).

We used Falafel, home-prepared and Cranberries, raw types in this comparison.

Infographic

Falafel vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +1266.7%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +631.3%
Contains more IronIron +1387%
Contains more CopperCopper +360.7%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +1645.5%
Contains more ManganeseManganese +158.8%
Contains more SeleniumSelenium +900%
Contains less SodiumSodium -99.3%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +1116.7%
Contains more Vitamin B2Vitamin B2 +730%
Contains more Vitamin B3Vitamin B3 +933.7%
Contains more Vitamin B6Vitamin B6 +119.3%
Contains more FolateFolate +9200%
Contains more Vitamin CVitamin C +775%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Cranberries DV% diff.
Iron 3.42mg 0.23mg 40%
Polyunsaturated fat 4.16g 0.055g 27%
Fats 17.8g 0.13g 27%
Phosphorus 192mg 11mg 26%
Protein 13.31g 0.46g 26%
Monounsaturated fat 10.171g 0.018g 25%
Folate 93µg 1µg 23%
Copper 0.258mg 0.056mg 22%
Magnesium 82mg 6mg 18%
Manganese 0.691mg 0.267mg 18%
Potassium 585mg 80mg 15%
Fiber 3.6g 14%
Vitamin C 1.6mg 14mg 14%
Calories 333kcal 46kcal 14%
Zinc 1.5mg 0.09mg 13%
Sodium 294mg 2mg 13%
Saturated fat 2.383g 0.008g 11%
Vitamin B2 0.166mg 0.02mg 11%
Vitamin B1 0.146mg 0.012mg 11%
Vitamin E 1.32mg 9%
Carbs 31.84g 11.97g 7%
Vitamin B3 1.044mg 0.101mg 6%
Calcium 54mg 8mg 5%
Vitamin B6 0.125mg 0.057mg 5%
Vitamin K 5µg 4%
Selenium 1µg 0.1µg 2%
Fructose 0.67g 1%
Choline 5.5mg 1%
Net carbs 31.84g 8.37g N/A
Sugar 4.27g N/A
Vitamin A 1µg 3µg 0%
Vitamin B5 0.292mg 0.295mg 0%
Tryptophan 0.134mg 0.003mg 0%
Threonine 0.492mg 0.028mg 0%
Isoleucine 0.567mg 0.033mg 0%
Leucine 0.944mg 0.053mg 0%
Lysine 0.856mg 0.039mg 0%
Methionine 0.187mg 0.003mg 0%
Phenylalanine 0.707mg 0.036mg 0%
Valine 0.562mg 0.045mg 0%
Histidine 0.364mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +2793.5%
Contains more FatsFats +13592.3%
Contains more CarbsCarbs +166%
Contains more OtherOther +1925%
Contains more WaterWater +152.2%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +56405.6%
Contains more Poly. FatPolyunsaturated fat +7463.6%
Contains less Sat. FatSaturated fat -99.7%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.