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Falafel vs. Cutlet — In-Depth Nutrition Comparison

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The main differences between Falafel and Cutlet

  • Falafel is richer in Folate, Iron, Phosphorus, Magnesium, Potassium, and Vitamin B1, yet Cutlet is richer in Vitamin B3, Vitamin B2, and Vitamin B6.
  • Daily need coverage for Vitamin B3 from Cutlet is 158% higher.
  • Falafel contains 47 times more Folate than Cutlet. Falafel contains 93µg of Folate, while Cutlet contains 2µg.
  • Cutlet contains less Saturated Fat.

Food types used in this article are Falafel, home-prepared and WORTHINGTON Multigrain Cutlets, canned, unprepared.

Infographic

Falafel vs Cutlet 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.
Falafel
10
:
0
Cutlet
Contains more Calcium +145.5%
Contains more Iron +101.2%
Contains more Magnesium +2633.3%
Contains more Phosphorus +242.9%
Contains more Potassium +457.1%
Contains less Sodium -20.8%
Contains more Zinc +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 64% 3% 24% 10% 49% 28% 0% 0% 0%
Contains more Calcium +145.5%
Contains more Iron +101.2%
Contains more Magnesium +2633.3%
Contains more Phosphorus +242.9%
Contains more Potassium +457.1%
Contains less Sodium -20.8%
Contains more Zinc +50%

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.
:
4
Cutlet
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +192%
Contains more Folate +4550%
Contains more Vitamin B2 +701.2%
Contains more Vitamin B3 +2418.2%
Contains more Vitamin B6 +300%
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% 362% 0% 0% 13% 307% 493% 0% 116% 2% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +192%
Contains more Folate +4550%
Contains more Vitamin B2 +701.2%
Contains more Vitamin B3 +2418.2%
Contains more Vitamin B6 +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Cutlet
Contains more Fats +1086.7%
Contains more Carbs +336.2%
Contains more Other +99.2%
Contains more Protein +75%
Contains more Water +92.6%
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
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 g
Contains more Fats +1086.7%
Contains more Carbs +336.2%
Contains more Other +99.2%
Contains more Protein +75%
Contains more Water +92.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Cutlet
Contains more Monounsaturated Fat +4985.5%
Contains more Polyunsaturated fat +420%
Contains less Saturated Fat -87.4%
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
23% 15% 62%
Saturated Fat: 0.3 g
Monounsaturated Fat: 0.2 g
Polyunsaturated fat: 0.8 g
Contains more Monounsaturated Fat +4985.5%
Contains more Polyunsaturated fat +420%
Contains less Saturated Fat -87.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Cutlet Opinion
Net carbs 31.84g 2.8g Falafel
Protein 13.31g 23.29g Cutlet
Fats 17.8g 1.5g Falafel
Carbs 31.84g 7.3g Falafel
Calories 333kcal 117kcal Falafel
Sugar 0.2g Falafel
Fiber 4.5g Cutlet
Calcium 54mg 22mg Falafel
Iron 3.42mg 1.7mg Falafel
Magnesium 82mg 3mg Falafel
Phosphorus 192mg 56mg Falafel
Potassium 585mg 105mg Falafel
Sodium 294mg 371mg Falafel
Zinc 1.5mg 1mg Falafel
Copper 0.258mg Falafel
Manganese 0.691mg Falafel
Selenium 1µg Falafel
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg Falafel
Vitamin E 18.09mg Cutlet
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.05mg Falafel
Vitamin B2 0.166mg 1.33mg Cutlet
Vitamin B3 1.044mg 26.29mg Cutlet
Vitamin B5 0.292mg Falafel
Vitamin B6 0.125mg 0.5mg Cutlet
Folate 93µg 2µg Falafel
Tryptophan 0.134mg Falafel
Threonine 0.492mg Falafel
Isoleucine 0.567mg Falafel
Leucine 0.944mg Falafel
Lysine 0.856mg Falafel
Methionine 0.187mg Falafel
Phenylalanine 0.707mg Falafel
Valine 0.562mg Falafel
Histidine 0.364mg Falafel
Saturated Fat 2.383g 0.3g Cutlet
Monounsaturated Fat 10.171g 0.2g Falafel
Polyunsaturated fat 4.16g 0.8g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Cutlet
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Falafel
108%
Cutlet
Minerals Daily Need Coverage Score
60%
Falafel
18%
Cutlet

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 77mg)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is lower in Saturated Fat?
Cutlet
Cutlet is lower in Saturated Fat (difference - 2.083g)
Which food is lower in glycemic index?
Cutlet
Cutlet is lower in glycemic index (difference - 33)
Which food is cheaper?
Cutlet
Cutlet is cheaper (difference - $4)
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

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.