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  6. Falafel vs. Hash browns

Falafel vs. Hash browns — In-Depth Nutrition Comparison

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The main differences between falafel and hash browns

  • Falafel is richer than hash browns in iron, manganese, folate, copper, magnesium, phosphorus, zinc, vitamin B2, and potassium.
  • Daily need coverage for iron for falafel is 35% higher.
  • Falafel contains 8 times more folate than hash browns. Falafel contains 93µg of folate, while hash browns contain 12µg.
  • Falafel contains less sodium.
  • Falafel has a lower glycemic index than hash browns.

Food types used in this article are Falafel, home-prepared and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Falafel vs Hash browns 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.
Falafel
Falafel
10
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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +290.5%
Contains more CalciumCalcium +184.2%
Contains more PotassiumPotassium +64.8%
Contains more IronIron +470%
Contains more CopperCopper +158%
Contains more ZincZinc +316.7%
Contains more PhosphorusPhosphorus +95.9%
Contains less SodiumSodium -48.1%
Contains more ManganeseManganese +337.3%
Contains more SeleniumSelenium +150%

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +336.8%
Contains more FolateFolate +675%
Contains more Vitamin CVitamin C +237.5%
Contains more Vitamin B3Vitamin B3 +76.1%
Contains more Vitamin B5Vitamin B5 +30.1%
Contains more Vitamin B6Vitamin B6 +48.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.137mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Hash browns DV% diff.
Iron 3.42mg 0.6mg 35%
Manganese 0.691mg 0.158mg 23%
Protein 13.31g 2.58g 21%
Folate 93µg 12µg 20%
Copper 0.258mg 0.1mg 18%
Vitamin E 2.62mg 17%
Magnesium 82mg 21mg 15%
Phosphorus 192mg 98mg 13%
Sodium 294mg 566mg 12%
Starch 25.74g 11%
Fiber 2.7g 11%
Vitamin B2 0.166mg 0.038mg 10%
Zinc 1.5mg 0.36mg 10%
Polyunsaturated fat 4.16g 5.665g 10%
Vitamin K 9.9µg 8%
Potassium 585mg 355mg 7%
Monounsaturated fat 10.171g 7.827g 6%
Vitamin B6 0.125mg 0.186mg 5%
Vitamin B3 1.044mg 1.838mg 5%
Calcium 54mg 19mg 4%
Vitamin C 1.6mg 5.4mg 4%
Choline 17.8mg 3%
Calories 333kcal 272kcal 3%
Vitamin B5 0.292mg 0.38mg 2%
Vitamin B1 0.146mg 0.137mg 1%
Selenium 1µg 0.4µg 1%
Carbs 31.84g 28.88g 1%
Saturated fat 2.383g 2.54g 1%
Fats 17.8g 17.04g 1%
Net carbs 31.84g 26.18g N/A
Sugar 0.56g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.056g 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%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g 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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +415.9%
Contains more WaterWater +42.3%
~equal in Fats ~17.04g
~equal in Carbs ~28.88g
~equal in Other ~2.23g

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains more Mono. FatMonounsaturated fat +29.9%
Contains more Poly. FatPolyunsaturated fat +36.2%
~equal in Saturated fat ~2.54g

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.