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Falafel vs Lentil - In-Depth Nutrition Comparison

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How are Falafel and Lentil different?

  • Falafel is richer in Magnesium, Manganese, Vitamin B2, Potassium, and Polyunsaturated fat, while Lentil is higher in Folate, and Vitamin B5.
  • Lentil covers your daily need of Folate 22% more than Falafel.
  • Falafel contains 147 times more Sodium than Lentil. Falafel contains 294mg of Sodium, while Lentil contains 2mg.

Falafel, home-prepared and Lentils, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Falafel vs Lentil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Lentil
Contains more Calcium +184.2%
Contains more Magnesium +127.8%
Contains more Potassium +58.5%
Contains more Zinc +18.1%
Contains less Sodium -99.3%
Equal in Iron - 3.33
Equal in Phosphorus - 180
Equal in Copper - 0.251
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +184.2%
Contains more Magnesium +127.8%
Contains more Potassium +58.5%
Contains more Zinc +18.1%
Contains less Sodium -99.3%
Equal in Iron - 3.33
Equal in Phosphorus - 180
Equal in Copper - 0.251

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Lentil
Contains more Vitamin A +62.5%
Contains more Vitamin B2 +127.4%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B5 +118.5%
Contains more Vitamin B6 +42.4%
Contains more Folate +94.6%
Equal in Vitamin C - 1.5
Equal in Vitamin B3 - 1.06
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +62.5%
Contains more Vitamin B2 +127.4%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B5 +118.5%
Contains more Vitamin B6 +42.4%
Contains more Folate +94.6%
Equal in Vitamin C - 1.5
Equal in Vitamin B3 - 1.06

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Falafel Lentil
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Falafel Lentil Opinion
Net carbs 31.84g 12.23g Falafel
Protein 13.31g 9.02g Falafel
Fats 17.8g 0.38g Falafel
Carbs 31.84g 20.13g Falafel
Calories 333kcal 116kcal Falafel
Starch g g
Fructose g g
Sugar g 1.8g Falafel
Fiber g 7.9g Lentil
Calcium 54mg 19mg Falafel
Iron 3.42mg 3.33mg Falafel
Magnesium 82mg 36mg Falafel
Phosphorus 192mg 180mg Falafel
Potassium 585mg 369mg Falafel
Sodium 294mg 2mg Lentil
Zinc 1.5mg 1.27mg Falafel
Copper 0.258mg 0.251mg Falafel
Vitamin A 13IU 8IU Falafel
Vitamin E mg 0.11mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.6mg 1.5mg Falafel
Vitamin B1 0.146mg 0.169mg Lentil
Vitamin B2 0.166mg 0.073mg Falafel
Vitamin B3 1.044mg 1.06mg Lentil
Vitamin B5 0.292mg 0.638mg Lentil
Vitamin B6 0.125mg 0.178mg Lentil
Folate 93µg 181µg Lentil
Vitamin B12 0µg 0µg
Vitamin K µg 1.7µg Lentil
Tryptophan 0.134mg 0.081mg Falafel
Threonine 0.492mg 0.323mg Falafel
Isoleucine 0.567mg 0.39mg Falafel
Leucine 0.944mg 0.654mg Falafel
Lysine 0.856mg 0.63mg Falafel
Methionine 0.187mg 0.077mg Falafel
Phenylalanine 0.707mg 0.445mg Falafel
Valine 0.562mg 0.448mg Falafel
Histidine 0.364mg 0.254mg Falafel
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.383g 0.053g Lentil
Monounsaturated Fat 10.171g 0.064g Falafel
Polyunsaturated fat 4.16g 0.175g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Falafel
26
Lentil
Mineral Summary Score
63
Falafel
48
Lentil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Falafel
54%
Lentil
Carbohydrates
32%
Falafel
20%
Lentil
Fats
82%
Falafel
2%
Lentil

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 292mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 2.33g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 4)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $2.9)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 1.8g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.