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  6. Falafel vs. Mustard Greens Raw

Falafel vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are falafel and mustard Greens Raw different?

  • Falafel is richer in iron, folate, phosphorus, magnesium, zinc, and copper, while mustard Greens Raw are higher in vitamin C and vitamin A.
  • Mustard Greens Raw cover your daily need for vitamin C, 76% more than falafel.
  • Falafel contains 238 times more saturated fat than mustard Greens Raw. Falafel contains 2.383g of saturated fat, while mustard Greens Raw contain 0.01g.

Falafel, home-prepared and Mustard greens, raw types were used in this article.

Infographic

Falafel vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +156.3%
Contains more PotassiumPotassium +52.3%
Contains more IronIron +108.5%
Contains more CopperCopper +56.4%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +231%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +113%
Contains less SodiumSodium -93.2%
~equal in Selenium ~0.9µg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +82.5%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B5Vitamin B5 +39%
Contains more FolateFolate +675%
Contains more Vitamin CVitamin C +4275%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin B6Vitamin B6 +44%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 1.6mg 70mg 76%
Manganese 0.691mg 30%
Fats 17.8g 0.42g 27%
Polyunsaturated fat 4.16g 0.038g 27%
Monounsaturated fat 10.171g 0.092g 25%
Iron 3.42mg 1.64mg 22%
Protein 13.31g 2.86g 21%
Folate 93µg 12µg 20%
Phosphorus 192mg 58mg 19%
Vitamin A 1µg 151µg 17%
Calories 333kcal 27kcal 15%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Magnesium 82mg 32mg 12%
Sodium 294mg 20mg 12%
Saturated fat 2.383g 0.01g 11%
Zinc 1.5mg 0.25mg 11%
Copper 0.258mg 0.165mg 10%
Carbs 31.84g 4.67g 9%
Vitamin B1 0.146mg 0.08mg 6%
Potassium 585mg 384mg 6%
Calcium 54mg 115mg 6%
Vitamin B2 0.166mg 0.11mg 4%
Vitamin B6 0.125mg 0.18mg 4%
Vitamin B5 0.292mg 0.21mg 2%
Vitamin B3 1.044mg 0.8mg 2%
Net carbs 31.84g 1.47g N/A
Sugar 1.32g N/A
Selenium 1µg 0.9µg 0%
Choline 0.5mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +365.4%
Contains more FatsFats +4138.1%
Contains more CarbsCarbs +581.8%
Contains more OtherOther +80%
Contains more WaterWater +162%

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% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +10955.4%
Contains more Poly. FatPolyunsaturated fat +10847.4%
Contains less Sat. FatSaturated fat -99.6%

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.