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Falafel vs. Mixed nuts — In-Depth Nutrition Comparison

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A recap on differences between Falafel and Mixed nuts

  • Mixed nuts are higher than Falafel in Copper, Selenium, Manganese, Vitamin B3, Phosphorus, Magnesium, Vitamin B6, Vitamin B5, and Zinc.
  • Mixed nuts covers your daily Copper needs 72% more than Falafel.
  • The amount of Saturated Fat in Falafel is lower.

Food varieties used in this article are Falafel, home-prepared and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Falafel vs Mixed nuts 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.
Contains more Iron +31%
Contains more Calcium +116.7%
Contains more Magnesium +179.3%
Contains more Phosphorus +137.5%
Contains less Sodium -98.3%
Contains more Zinc +124%
Contains more Copper +251.6%
Contains more Manganese +195.2%
Contains more Selenium +3290%
Equal in Potassium - 632
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Contains more Iron +31%
Contains more Calcium +116.7%
Contains more Magnesium +179.3%
Contains more Phosphorus +137.5%
Contains less Sodium -98.3%
Contains more Zinc +124%
Contains more Copper +251.6%
Contains more Manganese +195.2%
Contains more Selenium +3290%
Equal in Potassium - 632

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.
:
Contains more Vitamin A +333.3%
Contains more Vitamin C +220%
Contains more Folate +12%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B3 +638.4%
Contains more Vitamin B5 +290.4%
Contains more Vitamin B6 +181.6%
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% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Contains more Vitamin A +333.3%
Contains more Vitamin C +220%
Contains more Folate +12%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B3 +638.4%
Contains more Vitamin B5 +290.4%
Contains more Vitamin B6 +181.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +51.3%
Contains more Water +1564.4%
Contains more Protein +50.6%
Contains more Fats +203.1%
Contains more Other +18.5%
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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more Carbs +51.3%
Contains more Water +1564.4%
Contains more Protein +50.6%
Contains more Fats +203.1%
Contains more Other +18.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.6%
Contains more Monounsaturated Fat +180.1%
Contains more Polyunsaturated fat +251.3%
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Contains less Saturated Fat -72.6%
Contains more Monounsaturated Fat +180.1%
Contains more Polyunsaturated fat +251.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Mixed nuts Opinion
Net carbs 31.84g 14.05g Falafel
Protein 13.31g 20.04g Mixed nuts
Fats 17.8g 53.95g Mixed nuts
Carbs 31.84g 21.05g Falafel
Calories 333kcal 607kcal Mixed nuts
Starch 4.2g Mixed nuts
Sugar 4.15g Falafel
Fiber 7g Mixed nuts
Calcium 54mg 117mg Mixed nuts
Iron 3.42mg 2.61mg Falafel
Magnesium 82mg 229mg Mixed nuts
Phosphorus 192mg 456mg Mixed nuts
Potassium 585mg 632mg Mixed nuts
Sodium 294mg 5mg Mixed nuts
Zinc 1.5mg 3.36mg Mixed nuts
Copper 0.258mg 0.907mg Mixed nuts
Manganese 0.691mg 2.04mg Mixed nuts
Selenium 1µg 33.9µg Mixed nuts
Vitamin A 13IU 3IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 7.82mg Mixed nuts
Vitamin C 1.6mg 0.5mg Falafel
Vitamin B1 0.146mg 0.189mg Mixed nuts
Vitamin B2 0.166mg 0.196mg Mixed nuts
Vitamin B3 1.044mg 7.709mg Mixed nuts
Vitamin B5 0.292mg 1.14mg Mixed nuts
Vitamin B6 0.125mg 0.352mg Mixed nuts
Folate 93µg 83µg Falafel
Vitamin K 5.7µg Mixed nuts
Tryptophan 0.134mg 0.22mg Mixed nuts
Threonine 0.492mg 0.703mg Mixed nuts
Isoleucine 0.567mg 0.826mg Mixed nuts
Leucine 0.944mg 1.656mg Mixed nuts
Lysine 0.856mg 0.782mg Falafel
Methionine 0.187mg 0.283mg Mixed nuts
Phenylalanine 0.707mg 1.182mg Mixed nuts
Valine 0.562mg 1.001mg Mixed nuts
Histidine 0.364mg 0.572mg Mixed nuts
Trans Fat 0g 0.055g Falafel
Saturated Fat 2.383g 8.711g Falafel
Omega-3 - EPA 0.005g Mixed nuts
Monounsaturated Fat 10.171g 28.488g Mixed nuts
Polyunsaturated fat 4.16g 14.612g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Mixed nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Falafel
52%
Mixed nuts
Minerals Daily Need Coverage Score
60%
Falafel
139%
Mixed nuts

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 289mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 9)
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $1)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 6.328g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.