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  6. Falafel vs. Mackerel

Falafel vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between falafel and mackerel

  • Falafel is higher in manganese, iron, folate, and copper, yet mackerel is higher in vitamin B12, selenium, vitamin B3, vitamin B6, and vitamin B2.
  • Mackerel covers your daily vitamin B12 needs 792% more than falafel.
  • Falafel contains 47 times more folate than mackerel. While falafel contains 93µg of folate, mackerel contains only 2µg.
  • The glycemic index of mackerel is lower.

Food varieties used in this article are Falafel, home-prepared and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Falafel vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +45.9%
Contains more IronIron +117.8%
Contains more CopperCopper +174.5%
Contains more ZincZinc +59.6%
Contains more ManganeseManganese +3355%
Contains more MagnesiumMagnesium +18.3%
Contains more PhosphorusPhosphorus +44.8%
Contains less SodiumSodium -71.8%
Contains more SeleniumSelenium +5060%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +300%
Contains more FolateFolate +4550%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin B2Vitamin B2 +148.2%
Contains more Vitamin B3Vitamin B3 +556.1%
Contains more Vitamin B5Vitamin B5 +239%
Contains more Vitamin B6Vitamin B6 +268%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.159mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Falafel Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Selenium 1µg 51.6µg 92%
Vitamin B3 1.044mg 6.85mg 36%
Manganese 0.691mg 0.02mg 29%
Vitamin B6 0.125mg 0.46mg 26%
Cholesterol 0mg 75mg 25%
Iron 3.42mg 1.57mg 23%
Folate 93µg 2µg 23%
Protein 13.31g 23.85g 21%
Vitamin B2 0.166mg 0.412mg 19%
Copper 0.258mg 0.094mg 18%
Vitamin B5 0.292mg 0.99mg 14%
Phosphorus 192mg 278mg 12%
Carbs 31.84g 0g 11%
Sodium 294mg 83mg 9%
Saturated fat 2.383g 4.176g 8%
Monounsaturated fat 10.171g 7.006g 8%
Vitamin A 1µg 54µg 6%
Potassium 585mg 401mg 5%
Zinc 1.5mg 0.94mg 5%
Calories 333kcal 262kcal 4%
Calcium 54mg 15mg 4%
Magnesium 82mg 97mg 4%
Vitamin B1 0.146mg 0.159mg 1%
Vitamin C 1.6mg 0.4mg 1%
Polyunsaturated fat 4.16g 4.3g 1%
Fats 17.8g 17.81g 0%
Net carbs 31.84g 0g N/A
Tryptophan 0.134mg 0.267mg 0%
Threonine 0.492mg 1.045mg 0%
Isoleucine 0.567mg 1.099mg 0%
Leucine 0.944mg 1.938mg 0%
Lysine 0.856mg 2.19mg 0%
Methionine 0.187mg 0.706mg 0%
Phenylalanine 0.707mg 0.931mg 0%
Valine 0.562mg 1.228mg 0%
Histidine 0.364mg 0.702mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - DPA 0.106g 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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +79.2%
Contains more WaterWater +53.9%
Contains more OtherOther +108.6%
~equal in Fats ~17.81g

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +45.2%
~equal in Polyunsaturated fat ~4.3g

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.