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Falafel vs. Fruit salad — In-Depth Nutrition Comparison

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Differences between falafel and fruit salad

  • Fruit salad contains less iron, phosphorus, manganese, copper, folate, magnesium, potassium, and zinc than falafel.
  • Falafel's daily need coverage for iron is 40% higher.
  • Fruit salad contains 596 times less saturated fat than falafel. Falafel contains 2.383g of saturated fat, while fruit salad contains 0.004g.
  • Falafel has a lower glycemic index. The glycemic index of falafel is 33, while the glycemic index of fruit salad is 54.

The food types used in this comparison are Falafel, home-prepared and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Falafel vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +925%
Contains more CalciumCalcium +390.9%
Contains more PotassiumPotassium +404.3%
Contains more IronIron +1268%
Contains more CopperCopper +416%
Contains more ZincZinc +971.4%
Contains more PhosphorusPhosphorus +1271.4%
Contains more ManganeseManganese +357.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.3%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin B1Vitamin B1 +1227.3%
Contains more Vitamin B2Vitamin B2 +1085.7%
Contains more Vitamin B3Vitamin B3 +193.3%
Contains more Vitamin B5Vitamin B5 +450.9%
Contains more Vitamin B6Vitamin B6 +363%
Contains more FolateFolate +3000%
Contains more Vitamin CVitamin C +106.3%
Contains more Vitamin AVitamin A +2900%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +2509.8%
Contains more FatsFats +59233.3%
Contains more CarbsCarbs +144%
Contains more OtherOther +834.6%
Contains more WaterWater +148.8%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +203320%
Contains more Poly. FatPolyunsaturated fat +37718.2%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Fruit salad DV% diff.
Iron 3.42mg 0.25mg 40%
Polyunsaturated fat 4.16g 0.011g 28%
Fats 17.8g 0.03g 27%
Protein 13.31g 0.51g 26%
Monounsaturated fat 10.171g 0.005g 25%
Phosphorus 192mg 14mg 25%
Manganese 0.691mg 0.151mg 23%
Folate 93µg 3µg 23%
Copper 0.258mg 0.05mg 23%
Magnesium 82mg 8mg 18%
Calories 333kcal 50kcal 14%
Potassium 585mg 116mg 14%
Sodium 294mg 5mg 13%
Vitamin B2 0.166mg 0.014mg 12%
Zinc 1.5mg 0.14mg 12%
Saturated fat 2.383g 0.004g 11%
Vitamin B1 0.146mg 0.011mg 11%
Vitamin B6 0.125mg 0.027mg 8%
Carbs 31.84g 13.05g 6%
Vitamin B5 0.292mg 0.053mg 5%
Fiber 1g 4%
Vitamin B3 1.044mg 0.356mg 4%
Calcium 54mg 11mg 4%
Vitamin A 1µg 30µg 3%
Selenium 1µg 2%
Vitamin C 1.6mg 3.3mg 2%
Net carbs 31.84g 12.05g N/A
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 Fruit salad
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
3%
Fruit salad
Minerals Daily Need Coverage Score
60%
Falafel
8%
Fruit salad

Comparison summary

Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 289mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 2.379g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $4)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.