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Falafel vs. Rainbow trout — In-Depth Nutrition Comparison

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How are falafel and rainbow trout different?

  • Falafel is richer in iron, manganese, copper, and folate, while rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, and vitamin B5.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than falafel.
  • Falafel contains 63 times more manganese than rainbow trout. Falafel contains 0.691mg of manganese, while rainbow trout contains 0.011mg.
  • Falafel has a higher glycemic index (33) than rainbow trout (0).

Falafel, home-prepared and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Falafel vs Rainbow trout 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% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +228%
Contains more CalciumCalcium +116%
Contains more PotassiumPotassium +55.2%
Contains more IronIron +1003.2%
Contains more CopperCopper +460.9%
Contains more ZincZinc +233.3%
Contains more ManganeseManganese +6181.8%
Contains more PhosphorusPhosphorus +17.7%
Contains less SodiumSodium -82.7%
Contains more SeleniumSelenium +2260%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +21.7%
Contains more Vitamin B2Vitamin B2 +84.4%
Contains more FolateFolate +745.5%
Contains more Vitamin CVitamin C +81.3%
Contains more Vitamin AVitamin A +8300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +433.2%
Contains more Vitamin B5Vitamin B5 +470.9%
Contains more Vitamin B6Vitamin B6 +172%
Contains more Vitamin B12Vitamin B12 +∞%

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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +188%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2937.5%
Contains more ProteinProtein +49.8%
Contains more WaterWater +113.2%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +413.9%
Contains more Poly. FatPolyunsaturated fat +176%
Contains less Sat. FatSaturated fat -42%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 1µg 23.6µg 41%
Iron 3.42mg 0.31mg 39%
Manganese 0.691mg 0.011mg 30%
Vitamin B3 1.044mg 5.567mg 28%
Vitamin B5 0.292mg 1.667mg 28%
Copper 0.258mg 0.046mg 24%
Folate 93µg 11µg 21%
Monounsaturated fat 10.171g 1.979g 20%
Cholesterol 0mg 59mg 20%
Fats 17.8g 6.18g 18%
Polyunsaturated fat 4.16g 1.507g 18%
Vitamin B6 0.125mg 0.34mg 17%
Vitamin E 2.34mg 16%
Magnesium 82mg 25mg 14%
Protein 13.31g 19.94g 13%
Choline 65mg 12%
Carbs 31.84g 0g 11%
Sodium 294mg 51mg 11%
Calories 333kcal 141kcal 10%
Zinc 1.5mg 0.45mg 10%
Vitamin A 1µg 84µg 9%
Vitamin B2 0.166mg 0.09mg 6%
Potassium 585mg 377mg 6%
Phosphorus 192mg 226mg 5%
Saturated fat 2.383g 1.383g 5%
Calcium 54mg 25mg 3%
Vitamin B1 0.146mg 0.12mg 2%
Vitamin C 1.6mg 2.9mg 1%
Net carbs 31.84g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.047g N/A
Tryptophan 0.134mg 0.234mg 0%
Threonine 0.492mg 0.915mg 0%
Isoleucine 0.567mg 0.962mg 0%
Leucine 0.944mg 1.696mg 0%
Lysine 0.856mg 1.916mg 0%
Methionine 0.187mg 0.618mg 0%
Phenylalanine 0.707mg 0.815mg 0%
Valine 0.562mg 1.075mg 0%
Histidine 0.364mg 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
95%
Rainbow trout
Minerals Daily Need Coverage Score
60%
Falafel
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 243mg)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 1g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0g)
Which food is cheaper?
Falafel
Falafel is cheaper (difference - $3)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.