Falafel vs. Pastry — In-Depth Nutrition Comparison
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A recap on differences between falafel and pastry
- Falafel is higher in phosphorus, copper, magnesium, potassium, and iron, yet pastry is higher in selenium, vitamin B1, vitamin B3, and vitamin B2.
- Pastry covers your daily selenium needs 42% more than falafel.
- Falafel contains 10 times more potassium than pastry. While falafel contains 585mg of potassium, pastry contains only 61mg.
- The amount of saturated fat in falafel is lower.
- The glycemic index of falafel is lower.
Food varieties used in this article are Falafel, home-prepared and Puff pastry, frozen, ready-to-bake.
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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.
| Contains more MagnesiumMagnesium | +412.5% |
| Contains more CalciumCalcium | +440% |
| Contains more PotassiumPotassium | +859% |
| Contains more IronIron | +33.6% |
| Contains more CopperCopper | +126.3% |
| Contains more ZincZinc | +183% |
| Contains more PhosphorusPhosphorus | +220% |
| Contains more ManganeseManganese | +41.6% |
| Contains less SodiumSodium | -15.3% |
| Contains more SeleniumSelenium | +2320% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +495.2% |
| Contains more FolateFolate | +19.2% |
| Contains more Vitamin B1Vitamin B1 | +172.6% |
| Contains more Vitamin B2Vitamin B2 | +70.5% |
| Contains more Vitamin B3Vitamin B3 | +299.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1µg | 24.2µg | 42% |
| Saturated fat | 2.383g | 9.643g | 33% |
| Fats | 17.8g | 38.1g | 31% |
| Monounsaturated fat | 10.171g | 21.597g | 29% |
| Vitamin B1 | 0.146mg | 0.398mg | 21% |
| Vitamin B3 | 1.044mg | 4.168mg | 20% |
| Phosphorus | 192mg | 60mg | 19% |
| Copper | 0.258mg | 0.114mg | 16% |
| Magnesium | 82mg | 16mg | 16% |
| Potassium | 585mg | 61mg | 15% |
| Vitamin K | 16.1µg | 13% | |
| Protein | 13.31g | 7.3g | 12% |
| Calories | 333kcal | 551kcal | 11% |
| Iron | 3.42mg | 2.56mg | 11% |
| Zinc | 1.5mg | 0.53mg | 9% |
| Manganese | 0.691mg | 0.488mg | 9% |
| Vitamin B2 | 0.166mg | 0.283mg | 9% |
| Vitamin B6 | 0.125mg | 0.021mg | 8% |
| Vitamin B5 | 0.292mg | 0mg | 6% |
| Fiber | 1.5g | 6% | |
| Polyunsaturated fat | 4.16g | 4.894g | 5% |
| Carbs | 31.84g | 45.1g | 4% |
| Folate | 93µg | 78µg | 4% |
| Calcium | 54mg | 10mg | 4% |
| Vitamin E | 0.54mg | 4% | |
| Vitamin C | 1.6mg | 0mg | 2% |
| Sodium | 294mg | 249mg | 2% |
| Choline | 6.4mg | 1% | |
| Net carbs | 31.84g | 43.6g | N/A |
| Sugar | 0.74g | N/A | |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.134mg | 0.085mg | 0% |
| Threonine | 0.492mg | 0.196mg | 0% |
| Isoleucine | 0.567mg | 0.272mg | 0% |
| Leucine | 0.944mg | 0.508mg | 0% |
| Lysine | 0.856mg | 0.142mg | 0% |
| Methionine | 0.187mg | 0.129mg | 0% |
| Phenylalanine | 0.707mg | 0.362mg | 0% |
| Valine | 0.562mg | 0.308mg | 0% |
| Histidine | 0.364mg | 0.156mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +82.3% |
| Contains more WaterWater | +307.3% |
| Contains more OtherOther | +143% |
| Contains more FatsFats | +114% |
| Contains more CarbsCarbs | +41.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.3% |
| Contains more Mono. FatMonounsaturated fat | +112.3% |
| Contains more Poly. FatPolyunsaturated fat | +17.6% |
