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  6. Falafel vs. Mustard

Falafel vs. Mustard — In-Depth Nutrition Comparison

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The main differences between falafel and mustard

  • Falafel is richer in iron, folate, copper, potassium, phosphorus, manganese, and magnesium, yet mustard is richer in selenium.
  • Daily need coverage for selenium for mustard is 59% higher.
  • Falafel contains 13 times more folate than mustard. Falafel contains 93µg of folate, while mustard contains 7µg.
  • Mustard contains less saturated fat.

Food types used in this article are Falafel, home-prepared and Mustard, prepared, yellow.

Infographic

Falafel vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more MagnesiumMagnesium +70.8%
Contains more PotassiumPotassium +284.9%
Contains more IronIron +112.4%
Contains more CopperCopper +248.6%
Contains more ZincZinc +134.4%
Contains more PhosphorusPhosphorus +77.8%
Contains less SodiumSodium -73.4%
Contains more ManganeseManganese +63.7%
Contains more CalciumCalcium +16.7%
Contains more SeleniumSelenium +3250%

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin B2Vitamin B2 +137.1%
Contains more Vitamin B3Vitamin B3 +84.8%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more FolateFolate +1228.6%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +21.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Mustard DV% diff.
Selenium 1µg 33.5µg 59%
Sodium 294mg 1104mg 35%
Polyunsaturated fat 4.16g 0.774g 23%
Iron 3.42mg 1.61mg 23%
Fats 17.8g 3.34g 22%
Folate 93µg 7µg 22%
Monounsaturated fat 10.171g 2.182g 20%
Copper 0.258mg 0.074mg 20%
Protein 13.31g 3.74g 19%
Fiber 4g 16%
Calories 333kcal 60kcal 14%
Potassium 585mg 152mg 13%
Phosphorus 192mg 108mg 12%
Manganese 0.691mg 0.422mg 12%
Saturated fat 2.383g 0.214g 10%
Carbs 31.84g 5.83g 9%
Zinc 1.5mg 0.64mg 8%
Magnesium 82mg 48mg 8%
Vitamin B2 0.166mg 0.07mg 7%
Vitamin B6 0.125mg 0.07mg 4%
Choline 22.4mg 4%
Vitamin B3 1.044mg 0.565mg 3%
Vitamin B1 0.146mg 0.177mg 3%
Vitamin E 0.36mg 2%
Vitamin B5 0.292mg 0.254mg 1%
Vitamin K 1.4µg 1%
Calcium 54mg 63mg 1%
Vitamin C 1.6mg 0.3mg 1%
Net carbs 31.84g 1.83g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Vitamin A 1µg 5µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.134mg 0.009mg 0%
Threonine 0.492mg 0.167mg 0%
Isoleucine 0.567mg 0.146mg 0%
Leucine 0.944mg 0.292mg 0%
Lysine 0.856mg 0.264mg 0%
Methionine 0.187mg 0.076mg 0%
Phenylalanine 0.707mg 0.161mg 0%
Valine 0.562mg 0.189mg 0%
Histidine 0.364mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +255.9%
Contains more FatsFats +432.9%
Contains more CarbsCarbs +446.1%
Contains more WaterWater +141.8%
Contains more OtherOther +38.7%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +366.1%
Contains more Poly. FatPolyunsaturated fat +437.5%
Contains less Sat. FatSaturated fat -91%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.