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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.

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

Infographic

Falafel vs Pasta 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Pasta
Contains more Calcium +800%
Contains more Iron +200%
Contains more Magnesium +355.6%
Contains more Phosphorus +204.8%
Contains more Potassium +2337.5%
Contains more Zinc +167.9%
Contains more Copper +177.4%
Contains less Sodium -98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +800%
Contains more Iron +200%
Contains more Magnesium +355.6%
Contains more Phosphorus +204.8%
Contains more Potassium +2337.5%
Contains more Zinc +167.9%
Contains more Copper +177.4%
Contains less Sodium -98%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Pasta
Contains more Vitamin C +∞%
Contains more Vitamin B2 +10.7%
Contains more Vitamin B5 +59.6%
Contains more Vitamin B6 +267.6%
Contains more Folate +45.3%
Contains more Vitamin A +53.8%
Contains more Vitamin B1 +43.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.992
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +10.7%
Contains more Vitamin B5 +59.6%
Contains more Vitamin B6 +267.6%
Contains more Folate +45.3%
Contains more Vitamin A +53.8%
Contains more Vitamin B1 +43.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.992

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Falafel Pasta
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Falafel Pasta Opinion
Net carbs 31.84g 24.93g Falafel
Protein 13.31g 5.15g Falafel
Fats 17.8g 1.05g Falafel
Carbs 31.84g 24.93g Falafel
Calories 333kcal 131kcal Falafel
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 54mg 6mg Falafel
Iron 3.42mg 1.14mg Falafel
Magnesium 82mg 18mg Falafel
Phosphorus 192mg 63mg Falafel
Potassium 585mg 24mg Falafel
Sodium 294mg 6mg Pasta
Zinc 1.5mg 0.56mg Falafel
Copper 0.258mg 0.093mg Falafel
Vitamin A 13IU 20IU Pasta
Vitamin E mg mg
Vitamin D 0IU IU Falafel
Vitamin D 0µg µg Falafel
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.209mg Pasta
Vitamin B2 0.166mg 0.15mg Falafel
Vitamin B3 1.044mg 0.992mg Falafel
Vitamin B5 0.292mg 0.183mg Falafel
Vitamin B6 0.125mg 0.034mg Falafel
Folate 93µg 64µg Falafel
Vitamin B12 0µg 0.14µg Pasta
Vitamin K µg µg
Tryptophan 0.134mg 0.065mg Falafel
Threonine 0.492mg 0.134mg Falafel
Isoleucine 0.567mg 0.197mg Falafel
Leucine 0.944mg 0.348mg Falafel
Lysine 0.856mg 0.097mg Falafel
Methionine 0.187mg 0.079mg Falafel
Phenylalanine 0.707mg 0.247mg Falafel
Valine 0.562mg 0.217mg Falafel
Histidine 0.364mg 0.103mg Falafel
Cholesterol 0mg 33mg Falafel
Trans Fat 0g g Pasta
Saturated Fat 2.383g 0.15g Pasta
Monounsaturated Fat 10.171g 0.124g Falafel
Polyunsaturated fat 4.16g 0.429g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Falafel
16
Pasta
Mineral Summary Score
63
Falafel
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Falafel
31%
Pasta
Carbohydrates
32%
Falafel
25%
Pasta
Fats
82%
Falafel
5%
Pasta

Comparison summary

Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 288mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 2.233g)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $1)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 16)
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 Sugar?
?
The foods are relatively equal in Sugar ( g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.