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Falafel vs. Palm oil — In-Depth Nutrition Comparison

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Summary of differences between falafel and palm oil

  • Palm oil has less iron, copper, phosphorus, folate, magnesium, potassium, zinc, and vitamin B2 than falafel.
  • Palm oil covers your daily need for saturated fat, 235% more than falafel.
  • Palm oil has less sodium.
  • The glycemic index of falafel is higher.

These are the specific foods used in this comparison Falafel, home-prepared and Oil, palm.

Infographic

Falafel vs Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +34100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +461.8%

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +263.8%
Contains more Poly. FatPolyunsaturated fat +123.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Palm oil DV% diff.
Saturated fat 2.383g 49.3g 213%
Fats 17.8g 100g 126%
Vitamin E 15.94mg 106%
Monounsaturated fat 10.171g 37g 67%
Iron 3.42mg 0.01mg 43%
Polyunsaturated fat 4.16g 9.3g 34%
Manganese 0.691mg 30%
Copper 0.258mg 0mg 29%
Calories 333kcal 884kcal 28%
Phosphorus 192mg 0mg 27%
Protein 13.31g 0g 27%
Folate 93µg 0µg 23%
Magnesium 82mg 0mg 20%
Potassium 585mg 0mg 17%
Zinc 1.5mg 0mg 14%
Vitamin B2 0.166mg 0mg 13%
Sodium 294mg 0mg 13%
Vitamin B1 0.146mg 0mg 12%
Carbs 31.84g 0g 11%
Vitamin B6 0.125mg 0mg 10%
Vitamin B3 1.044mg 0mg 7%
Vitamin K 8µg 7%
Vitamin B5 0.292mg 0mg 6%
Calcium 54mg 0mg 5%
Selenium 1µg 0µg 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 31.84g 0g N/A
Vitamin A 1µg 0µg 0%
Choline 0.3mg 0%
Tryptophan 0.134mg 0mg 0%
Threonine 0.492mg 0mg 0%
Isoleucine 0.567mg 0mg 0%
Leucine 0.944mg 0mg 0%
Lysine 0.856mg 0mg 0%
Methionine 0.187mg 0mg 0%
Phenylalanine 0.707mg 0mg 0%
Valine 0.562mg 0mg 0%
Histidine 0.364mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Palm oil
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
26%
Palm oil
Minerals Daily Need Coverage Score
60%
Falafel
0%
Palm oil

Comparison summary

Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 294mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 33)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $2)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Falafel
Falafel is lower in Saturated fat (difference - 46.917g)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.