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Falafel vs. Gooseberry — In-Depth Nutrition Comparison

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A recap on differences between falafel and gooseberries

  • Falafel is higher in iron, manganese, phosphorus, folate, copper, magnesium, and zinc, yet gooseberries are higher in vitamin C.
  • Falafel covers your daily iron needs 39% more than gooseberries.
  • Falafel contains 294 times more sodium than gooseberries. While falafel contains 294mg of sodium, gooseberries contain only 1mg.
  • The glycemic index of gooseberries is lower.

Food varieties used in this article are Falafel, home-prepared and Gooseberries, raw.

Infographic

Falafel vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +720%
Contains more CalciumCalcium +116%
Contains more PotassiumPotassium +195.5%
Contains more IronIron +1003.2%
Contains more CopperCopper +268.6%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +611.1%
Contains more ManganeseManganese +379.9%
Contains more SeleniumSelenium +66.7%
Contains less SodiumSodium -99.7%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +265%
Contains more Vitamin B2Vitamin B2 +453.3%
Contains more Vitamin B3Vitamin B3 +248%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more FolateFolate +1450%
Contains more Vitamin CVitamin C +1631.3%
Contains more Vitamin AVitamin A +1400%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.286mg
~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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +1412.5%
Contains more FatsFats +2969%
Contains more CarbsCarbs +212.8%
Contains more OtherOther +395.9%
Contains more WaterWater +153.8%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +19843.1%
Contains more Poly. FatPolyunsaturated fat +1212.3%
Contains less Sat. FatSaturated fat -98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Gooseberry
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price 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 Gooseberry DV% diff.
Iron 3.42mg 0.31mg 39%
Vitamin C 1.6mg 27.7mg 29%
Fats 17.8g 0.58g 26%
Polyunsaturated fat 4.16g 0.317g 26%
Monounsaturated fat 10.171g 0.051g 25%
Protein 13.31g 0.88g 25%
Phosphorus 192mg 27mg 24%
Manganese 0.691mg 0.144mg 24%
Folate 93µg 6µg 22%
Copper 0.258mg 0.07mg 21%
Magnesium 82mg 10mg 17%
Fiber 4.3g 17%
Calories 333kcal 44kcal 14%
Sodium 294mg 1mg 13%
Zinc 1.5mg 0.12mg 13%
Saturated fat 2.383g 0.038g 11%
Potassium 585mg 198mg 11%
Vitamin B2 0.166mg 0.03mg 10%
Vitamin B1 0.146mg 0.04mg 9%
Carbs 31.84g 10.18g 7%
Vitamin B3 1.044mg 0.3mg 5%
Calcium 54mg 25mg 3%
Vitamin B6 0.125mg 0.08mg 3%
Vitamin A 1µg 15µg 2%
Vitamin E 0.37mg 2%
Selenium 1µg 0.6µg 1%
Net carbs 31.84g 5.88g N/A
Vitamin B5 0.292mg 0.286mg 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 Gooseberry
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
13%
Gooseberry
Minerals Daily Need Coverage Score
60%
Falafel
10%
Gooseberry

Comparison summary

Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 293mg)
Which food is lower in Saturated fat?
Gooseberry
Gooseberry is lower in Saturated fat (difference - 2.345g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 18)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $3.5)
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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.