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  6. Falafel vs. Marinara sauce

Falafel vs. Marinara sauce — In-Depth Nutrition Comparison

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The main differences between falafel and marinara sauce

  • Falafel is richer in iron, manganese, phosphorus, folate, copper, magnesium, and zinc, yet marinara sauce is richer in vitamin B3 and vitamin A.
  • Daily need coverage for iron for falafel is 33% higher.
  • Falafel contains 10 times more sodium than marinara sauce. Falafel contains 294mg of sodium, while marinara sauce contains 30mg.

Food types used in this article are Falafel, home-prepared and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Falafel vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +355.6%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +83.4%
Contains more IronIron +338.5%
Contains more CopperCopper +218.5%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +464.7%
Contains more ManganeseManganese +404.4%
Contains less SodiumSodium -89.8%
~equal in Selenium ~1.1µg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +508.3%
Contains more Vitamin B2Vitamin B2 +172.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +615.4%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin B3Vitamin B3 +275.2%
Contains more Vitamin B6Vitamin B6 +38.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Marinara sauce DV% diff.
Iron 3.42mg 0.78mg 33%
Fats 17.8g 1.48g 25%
Monounsaturated fat 10.171g 0.377g 24%
Protein 13.31g 1.41g 24%
Manganese 0.691mg 0.137mg 24%
Polyunsaturated fat 4.16g 0.508g 24%
Phosphorus 192mg 34mg 23%
Folate 93µg 13µg 20%
Copper 0.258mg 0.081mg 20%
Vitamin B3 1.044mg 3.917mg 18%
Vitamin E 2.4mg 16%
Magnesium 82mg 18mg 15%
Calories 333kcal 51kcal 14%
Vitamin K 13.9µg 12%
Zinc 1.5mg 0.2mg 12%
Sodium 294mg 30mg 11%
Vitamin B1 0.146mg 0.024mg 10%
Saturated fat 2.383g 0.17g 10%
Vitamin B2 0.166mg 0.061mg 8%
Carbs 31.84g 8.06g 8%
Potassium 585mg 319mg 8%
Fiber 1.8g 7%
Vitamin B5 0.292mg 6%
Vitamin B6 0.125mg 0.173mg 4%
Vitamin A 1µg 33µg 4%
Calcium 54mg 27mg 3%
Choline 13.7mg 2%
Cholesterol 0mg 2mg 1%
Vitamin C 1.6mg 2mg 0%
Net carbs 31.84g 6.26g N/A
Sugar 5.5g N/A
Selenium 1µg 1.1µg 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%

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +844%
Contains more FatsFats +1102.7%
Contains more CarbsCarbs +295%
Contains more OtherOther +46.4%
Contains more WaterWater +152.4%

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% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +2597.9%
Contains more Poly. FatPolyunsaturated fat +718.9%
Contains less Sat. FatSaturated fat -92.9%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.