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Falafel vs. Okara — In-Depth Nutrition Comparison

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How are falafel and okara different?

  • Falafel is richer in iron, phosphorus, folate, magnesium, manganese, vitamin B2, and potassium, while okara is higher in selenium.
  • Falafel covers your daily need for iron, 27% more than okara.
  • Falafel contains 33 times more sodium than okara. Falafel contains 294mg of sodium, while okara contains 9mg.

Falafel, home-prepared and Okara types were used in this article.

Infographic

Falafel vs Okara 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%
Okara
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
Contains more MagnesiumMagnesium +215.4%
Contains more PotassiumPotassium +174.6%
Contains more IronIron +163.1%
Contains more CopperCopper +29%
Contains more ZincZinc +167.9%
Contains more PhosphorusPhosphorus +220%
Contains more ManganeseManganese +71%
Contains more CalciumCalcium +48.1%
Contains less SodiumSodium -96.9%
Contains more SeleniumSelenium +960%

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%
Okara
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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +630%
Contains more Vitamin B2Vitamin B2 +730%
Contains more Vitamin B3Vitamin B3 +944%
Contains more Vitamin B5Vitamin B5 +231.8%
Contains more FolateFolate +257.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.115mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Falafel Okara DV% diff.
Iron 3.42mg 1.3mg 27%
Fats 17.8g 1.73g 25%
Monounsaturated fat 10.171g 0.295g 25%
Polyunsaturated fat 4.16g 0.755g 23%
Protein 13.31g 3.52g 20%
Phosphorus 192mg 60mg 19%
Folate 93µg 26µg 17%
Selenium 1µg 10.6µg 17%
Calories 333kcal 76kcal 13%
Magnesium 82mg 26mg 13%
Sodium 294mg 9mg 12%
Manganese 0.691mg 0.404mg 12%
Vitamin B2 0.166mg 0.02mg 11%
Vitamin B1 0.146mg 0.02mg 11%
Potassium 585mg 213mg 11%
Saturated fat 2.383g 0.193g 10%
Zinc 1.5mg 0.56mg 9%
Carbs 31.84g 12.23g 7%
Copper 0.258mg 0.2mg 6%
Vitamin B3 1.044mg 0.1mg 6%
Vitamin B5 0.292mg 0.088mg 4%
Calcium 54mg 80mg 3%
Vitamin C 1.6mg 0mg 2%
Vitamin B6 0.125mg 0.115mg 1%
Net carbs 31.84g 12.23g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.05mg 0%
Threonine 0.492mg 0.131mg 0%
Isoleucine 0.567mg 0.159mg 0%
Leucine 0.944mg 0.244mg 0%
Lysine 0.856mg 0.212mg 0%
Methionine 0.187mg 0.041mg 0%
Phenylalanine 0.707mg 0.157mg 0%
Valine 0.562mg 0.162mg 0%
Histidine 0.364mg 0.093mg 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
Okara
1
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Contains more ProteinProtein +278.1%
Contains more FatsFats +928.9%
Contains more CarbsCarbs +160.3%
Contains more OtherOther +176.1%
Contains more WaterWater +135.8%

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
Okara
1
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Contains more Mono. FatMonounsaturated fat +3347.8%
Contains more Poly. FatPolyunsaturated fat +451%
Contains less Sat. FatSaturated fat -91.9%

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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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.