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  6. Falafel vs. Pasta

Falafel vs. Pasta — In-Depth Nutrition Comparison

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Important differences between falafel and pasta

  • Pasta has less iron, manganese, phosphorus, copper, potassium, magnesium, and zinc.
  • Falafel's daily need coverage for iron is 29% more.
  • Falafel has 49 times more sodium than pasta. Falafel has 294mg of sodium, while pasta has 6mg.
  • Pasta has a higher glycemic index than falafel.

The food varieties used in the comparison are Falafel, home-prepared and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Falafel vs Pasta 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%
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +355.6%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +2337.5%
Contains more IronIron +200%
Contains more CopperCopper +177.4%
Contains more ZincZinc +167.9%
Contains more PhosphorusPhosphorus +204.8%
Contains more ManganeseManganese +208.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Pasta
Pasta
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +59.6%
Contains more Vitamin B6Vitamin B6 +267.6%
Contains more FolateFolate +45.3%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +43.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B3 ~0.992mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Falafel Pasta DV% diff.
Iron 3.42mg 1.14mg 29%
Fats 17.8g 1.05g 26%
Monounsaturated fat 10.171g 0.124g 25%
Polyunsaturated fat 4.16g 0.429g 25%
Manganese 0.691mg 0.224mg 20%
Copper 0.258mg 0.093mg 18%
Phosphorus 192mg 63mg 18%
Potassium 585mg 24mg 17%
Protein 13.31g 5.15g 16%
Magnesium 82mg 18mg 15%
Sodium 294mg 6mg 13%
Cholesterol 0mg 33mg 11%
Calories 333kcal 131kcal 10%
Saturated fat 2.383g 0.15g 10%
Zinc 1.5mg 0.56mg 9%
Vitamin B6 0.125mg 0.034mg 7%
Folate 93µg 64µg 7%
Vitamin B12 0µg 0.14µg 6%
Calcium 54mg 6mg 5%
Vitamin B1 0.146mg 0.209mg 5%
Vitamin C 1.6mg 0mg 2%
Carbs 31.84g 24.93g 2%
Selenium 1µg 2%
Vitamin B5 0.292mg 0.183mg 2%
Vitamin A 1µg 6µg 1%
Vitamin B2 0.166mg 0.15mg 1%
Protein per 100 calories 4g 3.9g N/A
Calories per 10 g protein 250kcal 254kcal N/A
Weight per 100 calories 30g 76g N/A
Unsaturated / Saturated Fat ratio 6 3.7 N/A
Net carbs 31.84g 24.93g N/A
Vitamin B3 1.044mg 0.992mg 0%
Tryptophan 0.134mg 0.065mg 0%
Threonine 0.492mg 0.134mg 0%
Isoleucine 0.567mg 0.197mg 0%
Leucine 0.944mg 0.348mg 0%
Lysine 0.856mg 0.097mg 0%
Methionine 0.187mg 0.079mg 0%
Phenylalanine 0.707mg 0.247mg 0%
Valine 0.562mg 0.217mg 0%
Histidine 0.364mg 0.103mg 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
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +158.4%
Contains more FatsFats +1595.2%
Contains more CarbsCarbs +27.7%
Contains more OtherOther +683.9%
Contains more WaterWater +98%

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
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +8102.4%
Contains more Poly. FatPolyunsaturated fat +869.7%
Contains less Sat. FatSaturated fat -93.7%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.