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Falafel vs. Omelette — In-Depth Nutrition Comparison

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How are falafel and omelette different?

  • Falafel is richer in manganese, iron, copper, magnesium, and potassium, while omelette is higher in selenium, vitamin B12, vitamin B5, and vitamin B2.
  • Omelette covers your daily need for cholesterol, 104% more than falafel.
  • Falafel contains 29 times more manganese than omelette. Falafel contains 0.691mg of manganese, while omelette contains 0.024mg.
  • Falafel has a higher glycemic index (33) than omelette (0).

Falafel, home-prepared and Egg, whole, cooked, omelet types were used in this article.

Infographic

Falafel vs Omelette 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +645.5%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +400%
Contains more IronIron +131.1%
Contains more CopperCopper +309.5%
Contains more ZincZinc +37.6%
Contains more PhosphorusPhosphorus +15%
Contains more ManganeseManganese +2779.2%
Contains less SodiumSodium -47.3%
Contains more SeleniumSelenium +2480%

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 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +329.4%
Contains more Vitamin B3Vitamin B3 +1531.3%
Contains more FolateFolate +138.5%
Contains more Vitamin AVitamin A +17100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +132.5%
Contains more Vitamin B5Vitamin B5 +341.4%
Contains more Vitamin B6Vitamin B6 +14.4%
Contains more Vitamin B12Vitamin B12 +∞%

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +25.9%
Contains more FatsFats +52.7%
Contains more CarbsCarbs +4875%
Contains more OtherOther +143%
Contains more WaterWater +119.9%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -28.2%
Contains more Mono. FatMonounsaturated fat +110%
Contains more Poly. FatPolyunsaturated fat +53.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Selenium 1µg 25.8µg 45%
Choline 247.6mg 45%
Vitamin B12 0µg 0.76µg 32%
Manganese 0.691mg 0.024mg 29%
Iron 3.42mg 1.48mg 24%
Copper 0.258mg 0.063mg 22%
Vitamin B5 0.292mg 1.289mg 20%
Vitamin A 1µg 172µg 19%
Vitamin B2 0.166mg 0.386mg 17%
Magnesium 82mg 11mg 17%
Potassium 585mg 117mg 14%
Folate 93µg 39µg 14%
Monounsaturated fat 10.171g 4.843g 13%
Carbs 31.84g 0.64g 10%
Polyunsaturated fat 4.16g 2.712g 10%
Vitamin D 0µg 1.7µg 9%
Vitamin B1 0.146mg 0.034mg 9%
Calories 333kcal 154kcal 9%
Vitamin E 1.29mg 9%
Vitamin D 0IU 69IU 9%
Fats 17.8g 11.66g 9%
Vitamin B3 1.044mg 0.064mg 6%
Sodium 294mg 155mg 6%
Protein 13.31g 10.57g 5%
Phosphorus 192mg 167mg 4%
Zinc 1.5mg 1.09mg 4%
Saturated fat 2.383g 3.319g 4%
Vitamin K 4.5µg 4%
Vitamin C 1.6mg 0mg 2%
Calcium 54mg 48mg 1%
Vitamin B6 0.125mg 0.143mg 1%
Net carbs 31.84g 0.64g N/A
Sugar 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.134mg 0.14mg 0%
Threonine 0.492mg 0.467mg 0%
Isoleucine 0.567mg 0.565mg 0%
Leucine 0.944mg 0.913mg 0%
Lysine 0.856mg 0.767mg 0%
Methionine 0.187mg 0.319mg 0%
Phenylalanine 0.707mg 0.572mg 0%
Valine 0.562mg 0.722mg 0%
Histidine 0.364mg 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
60%
Falafel
37%
Omelette

Comparison summary

Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 139mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 33)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $3)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated fat?
Falafel
Falafel is lower in Saturated fat (difference - 0.936g)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.