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Falafel vs. Focaccia — In-Depth Nutrition Comparison

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Differences between falafel and focaccia

  • Falafel has more copper, magnesium, manganese, and potassium, while focaccia has more selenium, vitamin B1, vitamin B3, folate, and vitamin B2.
  • Focaccia's daily need coverage for selenium is 27% higher.
  • Focaccia contains 5 times less potassium than falafel. Falafel contains 585mg of potassium, while focaccia contains 114mg.
  • The amount of sodium in falafel is lower.
  • Falafel has a lower glycemic index. The glycemic index of falafel is 33, while the glycemic index of focaccia is 63.

The food types used in this comparison are Falafel, home-prepared and Focaccia, Italian flatbread, plain.

Infographic

Falafel vs Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +54.3%
Contains more PotassiumPotassium +413.2%
Contains more CopperCopper +183.5%
Contains more ZincZinc +12.8%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -47.6%
Contains more ManganeseManganese +89.8%
Contains more SeleniumSelenium +1490%
~equal in Iron ~3.16mg

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 0% 0% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +221.9%
Contains more Vitamin B2Vitamin B2 +81.3%
Contains more Vitamin B3Vitamin B3 +251.5%
Contains more Vitamin B5Vitamin B5 +120.9%
Contains more FolateFolate +48.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.113mg
~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
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 g
Contains more ProteinProtein +51.8%
Contains more FatsFats +125.6%
Contains more OtherOther +50.9%
Contains more CarbsCarbs +12.5%
Contains more WaterWater +32.6%

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
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 g
Contains more Mono. FatMonounsaturated fat +79.4%
Contains more Poly. FatPolyunsaturated fat +318.5%
Contains less Sat. FatSaturated fat -63.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Focaccia DV% diff.
Vitamin B1 0.146mg 0.47mg 27%
Selenium 1µg 15.9µg 27%
Polyunsaturated fat 4.16g 0.994g 21%
Copper 0.258mg 0.091mg 19%
Vitamin B3 1.044mg 3.67mg 16%
Fats 17.8g 7.89g 15%
Magnesium 82mg 20mg 15%
Manganese 0.691mg 0.364mg 14%
Potassium 585mg 114mg 14%
Sodium 294mg 561mg 12%
Monounsaturated fat 10.171g 5.67g 11%
Folate 93µg 138µg 11%
Vitamin B2 0.166mg 0.301mg 10%
Vitamin E 1.42mg 9%
Protein 13.31g 8.77g 9%
Phosphorus 192mg 128mg 9%
Fiber 1.8g 7%
Vitamin B5 0.292mg 0.645mg 7%
Saturated fat 2.383g 0.877g 7%
Vitamin K 5.7µg 5%
Calories 333kcal 249kcal 4%
Iron 3.42mg 3.16mg 3%
Vitamin C 1.6mg 0mg 2%
Zinc 1.5mg 1.33mg 2%
Calcium 54mg 35mg 2%
Vitamin B6 0.125mg 0.113mg 1%
Choline 2.9mg 1%
Carbs 31.84g 35.82g 1%
Net carbs 31.84g 34.02g N/A
Sugar 1.75g N/A
Vitamin A 1µg 0µg 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 Focaccia
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
36%
Focaccia
Minerals Daily Need Coverage Score
60%
Falafel
48%
Focaccia

Comparison summary

Which food is lower in Saturated fat?
Focaccia
Focaccia is lower in Saturated fat (difference - 1.506g)
Which food is cheaper?
Focaccia
Focaccia is cheaper (difference - $4)
Which food is richer in vitamins?
Focaccia
Focaccia is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 267mg)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 30)
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)

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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.