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Falafel vs. Minestrone — In-Depth Nutrition Comparison

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How are falafel and minestrone different?

  • Falafel is richer in iron, phosphorus, manganese, copper, folate, magnesium, potassium, vitamin B2, and zinc, while minestrone is higher in vitamin A.
  • Falafel covers your daily need for iron, 38% more than minestrone.
  • Falafel contains 27 times more magnesium than minestrone. Falafel contains 82mg of magnesium, while minestrone contains 3mg.
  • Minestrone has a higher glycemic index (47) than falafel (33).

Falafel, home-prepared and Soup, minestrone, canned, prepared with equal volume water types were used in this article.

Infographic

Falafel vs Minestrone 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.
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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +2633.3%
Contains more CalciumCalcium +285.7%
Contains more PotassiumPotassium +350%
Contains more IronIron +800%
Contains more CopperCopper +405.9%
Contains more ZincZinc +383.9%
Contains more PhosphorusPhosphorus +734.8%
Contains more ManganeseManganese +354.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -13.6%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin B1Vitamin B1 +563.6%
Contains more Vitamin B2Vitamin B2 +822.2%
Contains more Vitamin B3Vitamin B3 +167%
Contains more Vitamin B5Vitamin B5 +108.6%
Contains more Vitamin B6Vitamin B6 +204.9%
Contains more FolateFolate +520%
Contains more Vitamin AVitamin A +4800%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +652%
Contains more FatsFats +1611.5%
Contains more CarbsCarbs +583.3%
Contains more OtherOther +102.5%
Contains more WaterWater +163.8%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +3407.2%
Contains more Poly. FatPolyunsaturated fat +804.3%
Contains less Sat. FatSaturated fat -90.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Minestrone DV% diff.
Iron 3.42mg 0.38mg 38%
Fats 17.8g 1.04g 26%
Polyunsaturated fat 4.16g 0.46g 25%
Monounsaturated fat 10.171g 0.29g 25%
Phosphorus 192mg 23mg 24%
Protein 13.31g 1.77g 23%
Manganese 0.691mg 0.152mg 23%
Copper 0.258mg 0.051mg 23%
Folate 93µg 15µg 20%
Magnesium 82mg 3mg 19%
Calories 333kcal 34kcal 15%
Potassium 585mg 130mg 13%
Zinc 1.5mg 0.31mg 11%
Vitamin B2 0.166mg 0.018mg 11%
Saturated fat 2.383g 0.23g 10%
Vitamin B1 0.146mg 0.022mg 10%
Carbs 31.84g 4.66g 9%
Vitamin B6 0.125mg 0.041mg 6%
Vitamin A 1µg 49µg 5%
Calcium 54mg 14mg 4%
Vitamin B3 1.044mg 0.391mg 4%
Vitamin B5 0.292mg 0.14mg 3%
Selenium 1µg 2%
Sodium 294mg 254mg 2%
Fiber 0.4g 2%
Vitamin C 1.6mg 0.5mg 1%
Net carbs 31.84g 4.26g N/A
Cholesterol 0mg 1mg 0%
Tryptophan 0.134mg 0.013mg 0%
Threonine 0.492mg 0.043mg 0%
Isoleucine 0.567mg 0.054mg 0%
Leucine 0.944mg 0.098mg 0%
Lysine 0.856mg 0.076mg 0%
Methionine 0.187mg 0.018mg 0%
Phenylalanine 0.707mg 0.064mg 0%
Valine 0.562mg 0.074mg 0%
Histidine 0.364mg 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Minestrone
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
5%
Minestrone
Minerals Daily Need Coverage Score
60%
Falafel
12%
Minestrone

Comparison summary

Which food contains less Sodium?
Minestrone
Minestrone contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 2.153g)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $4)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 14)
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 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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.