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  6. Falafel vs. Cream cracker

Falafel vs. Cream cracker — In-Depth Nutrition Comparison

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How are falafel and cream cracker different?

  • Falafel is higher in copper, magnesium, and phosphorus; however, cream cracker is richer in iron, vitamin B3, vitamin B12, selenium, and folate.
  • Daily need coverage for iron for cream cracker is 50% higher.
  • Falafel contains 3 times more magnesium than cream cracker. While falafel contains 82mg of magnesium, cream cracker contains only 25mg.
  • Falafel has less saturated fat.
  • Falafel has a lower glycemic index (33) than cream cracker (65).

Falafel, home-prepared and Crackers, cream, GAMESA SABROSAS are the varieties used in this article.

Infographic

Falafel vs Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +228%
Contains more CalciumCalcium +107.7%
Contains more PotassiumPotassium +353.5%
Contains more CopperCopper +132.4%
Contains more ZincZinc +127.3%
Contains more PhosphorusPhosphorus +95.9%
Contains less SodiumSodium -74.4%
Contains more IronIron +115.8%
Contains more ManganeseManganese +12.6%
Contains more SeleniumSelenium +850%

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 0% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +92.3%
Contains more Vitamin B1Vitamin B1 +104.1%
Contains more Vitamin B2Vitamin B2 +44.6%
Contains more Vitamin B3Vitamin B3 +386.6%
Contains more Vitamin B5Vitamin B5 +58.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +60.2%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Falafel Cream cracker DV% diff.
Iron 3.42mg 7.38mg 50%
Sodium 294mg 1148mg 37%
Vitamin B3 1.044mg 5.08mg 25%
Starch 51.87g 21%
Vitamin B12 0µg 0.46µg 19%
Copper 0.258mg 0.111mg 16%
Selenium 1µg 9.5µg 15%
Vitamin K 17.9µg 15%
Magnesium 82mg 25mg 14%
Folate 93µg 149µg 14%
Saturated fat 2.383g 5.362g 14%
Potassium 585mg 129mg 13%
Vitamin B1 0.146mg 0.298mg 13%
Phosphorus 192mg 98mg 13%
Protein 13.31g 7.01g 13%
Carbs 31.84g 64.55g 11%
Polyunsaturated fat 4.16g 2.45g 11%
Vitamin E 1.59mg 11%
Fiber 2.4g 10%
Zinc 1.5mg 0.66mg 8%
Calories 333kcal 484kcal 8%
Vitamin B2 0.166mg 0.24mg 6%
Vitamin B6 0.125mg 0.065mg 5%
Manganese 0.691mg 0.778mg 4%
Fats 17.8g 20.37g 4%
Vitamin B5 0.292mg 0.462mg 3%
Calcium 54mg 26mg 3%
Vitamin C 1.6mg 2%
Fructose 0.95g 1%
Monounsaturated fat 10.171g 10.625g 1%
Net carbs 31.84g 62.15g N/A
Sugar 9.37g N/A
Vitamin A 1µg 0%
Trans fat 0g 3.969g N/A
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%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more ProteinProtein +89.9%
Contains more WaterWater +678%
Contains more FatsFats +14.4%
Contains more CarbsCarbs +102.7%
Contains more OtherOther +49%

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -55.6%
Contains more Poly. FatPolyunsaturated fat +69.8%
~equal in Monounsaturated fat ~10.625g

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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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.