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Falafel vs. Dates — In-Depth Nutrition Comparison

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A recap on differences between falafel and dates

  • Falafel is higher than dates in iron, manganese, phosphorus, folate, zinc, magnesium, vitamin B1, and vitamin B2.
  • Falafel covers your daily iron needs 30% more than dates.
  • Falafel contains 147 times more sodium than dates. While falafel contains 294mg of sodium, dates contain only 2mg.

Food varieties used in this article are Falafel, home-prepared and Dates, deglet noor.

Infographic

Falafel vs Dates 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%
Dates
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +90.7%
Contains more CalciumCalcium +38.5%
Contains more IronIron +235.3%
Contains more CopperCopper +25.2%
Contains more ZincZinc +417.2%
Contains more PhosphorusPhosphorus +209.7%
Contains more ManganeseManganese +163.7%
Contains more PotassiumPotassium +12.1%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +200%

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%
Dates
6
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +180.8%
Contains more Vitamin B2Vitamin B2 +151.5%
Contains more FolateFolate +389.5%
Contains more Vitamin B3Vitamin B3 +22%
Contains more Vitamin B5Vitamin B5 +101.7%
Contains more Vitamin B6Vitamin B6 +32%
~equal in Vitamin D ~0µg
~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
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +443.3%
Contains more FatsFats +4464.1%
Contains more WaterWater +68.6%
Contains more OtherOther +51.9%
Contains more CarbsCarbs +135.6%

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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +28152.8%
Contains more Poly. FatPolyunsaturated fat +21794.7%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Dates DV% diff.
Fiber 8g 32%
Iron 3.42mg 1.02mg 30%
Polyunsaturated fat 4.16g 0.019g 28%
Fats 17.8g 0.39g 27%
Monounsaturated fat 10.171g 0.036g 25%
Fructose 19.56g 24%
Protein 13.31g 2.45g 22%
Manganese 0.691mg 0.262mg 19%
Folate 93µg 19µg 19%
Phosphorus 192mg 62mg 19%
Carbs 31.84g 75.03g 14%
Sodium 294mg 2mg 13%
Saturated fat 2.383g 0.032g 11%
Zinc 1.5mg 0.29mg 11%
Magnesium 82mg 43mg 9%
Vitamin B2 0.166mg 0.066mg 8%
Vitamin B1 0.146mg 0.052mg 8%
Vitamin B5 0.292mg 0.589mg 6%
Copper 0.258mg 0.206mg 6%
Selenium 1µg 3µg 4%
Calories 333kcal 282kcal 3%
Vitamin B6 0.125mg 0.165mg 3%
Calcium 54mg 39mg 2%
Vitamin K 2.7µg 2%
Potassium 585mg 656mg 2%
Vitamin C 1.6mg 0.4mg 1%
Vitamin B3 1.044mg 1.274mg 1%
Choline 6.3mg 1%
Net carbs 31.84g 67.03g N/A
Sugar 63.35g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.134mg 0.012mg 0%
Threonine 0.492mg 0.043mg 0%
Isoleucine 0.567mg 0.049mg 0%
Leucine 0.944mg 0.084mg 0%
Lysine 0.856mg 0.066mg 0%
Methionine 0.187mg 0.022mg 0%
Phenylalanine 0.707mg 0.05mg 0%
Valine 0.562mg 0.071mg 0%
Histidine 0.364mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Dates
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
12%
Dates
Minerals Daily Need Coverage Score
60%
Falafel
29%
Dates

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 292mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 2.351g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $2)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.