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Falafel vs. Garden cress — In-Depth Nutrition Comparison

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Differences between falafel and garden cress

  • Falafel has more iron, phosphorus, zinc, magnesium, and copper, while garden cress has more vitamin A, vitamin C, and vitamin B6.
  • Garden cress's daily need coverage for vitamin A is 138% higher.
  • Garden cress contains 104 times less saturated fat than falafel. Falafel contains 2.383g of saturated fat, while garden cress contains 0.023g.

The food types used in this comparison are Falafel, home-prepared and Cress, garden, raw.

Infographic

Falafel vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +115.8%
Contains more IronIron +163.1%
Contains more CopperCopper +51.8%
Contains more ZincZinc +552.2%
Contains more PhosphorusPhosphorus +152.6%
Contains more ManganeseManganese +25%
Contains more CalciumCalcium +50%
Contains less SodiumSodium -95.2%
~equal in Potassium ~606mg
~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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +82.5%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more FolateFolate +16.3%
Contains more Vitamin CVitamin C +4212.5%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin B2Vitamin B2 +56.6%
Contains more Vitamin B6Vitamin B6 +97.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1mg
~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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +411.9%
Contains more FatsFats +2442.9%
Contains more CarbsCarbs +478.9%
Contains more OtherOther +35%
Contains more WaterWater +158.2%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +4155.6%
Contains more Poly. FatPolyunsaturated fat +1724.6%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Garden cress DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 1.6mg 69mg 75%
Vitamin A 1µg 346µg 38%
Iron 3.42mg 1.3mg 27%
Fats 17.8g 0.7g 26%
Polyunsaturated fat 4.16g 0.228g 26%
Monounsaturated fat 10.171g 0.239g 25%
Protein 13.31g 2.6g 21%
Phosphorus 192mg 76mg 17%
Calories 333kcal 32kcal 15%
Zinc 1.5mg 0.23mg 12%
Sodium 294mg 14mg 12%
Saturated fat 2.383g 0.023g 11%
Copper 0.258mg 0.17mg 10%
Magnesium 82mg 38mg 10%
Vitamin B6 0.125mg 0.247mg 9%
Carbs 31.84g 5.5g 9%
Vitamin B2 0.166mg 0.26mg 7%
Vitamin B1 0.146mg 0.08mg 6%
Manganese 0.691mg 0.553mg 6%
Vitamin E 0.7mg 5%
Fiber 1.1g 4%
Choline 19.5mg 4%
Calcium 54mg 81mg 3%
Folate 93µg 80µg 3%
Vitamin B5 0.292mg 0.242mg 1%
Potassium 585mg 606mg 1%
Net carbs 31.84g 4.4g N/A
Sugar 4.4g N/A
Selenium 1µg 0.9µg 0%
Vitamin B3 1.044mg 1mg 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 Garden cress
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
150%
Garden cress
Minerals Daily Need Coverage Score
60%
Falafel
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 280mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 2.36g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 33)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 4.4g)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.