Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Falafel vs. Pea raw — In-Depth Nutrition Comparison

Compare

Important differences between falafel and pea raw

  • Falafel has more iron, manganese, phosphorus, magnesium, and potassium; however, pea raw has more vitamin C, vitamin A, and vitamin B1.
  • Pea raw's daily need coverage for vitamin C is 43% more.
  • Falafel has 59 times more sodium than pea raw. Falafel has 294mg of sodium, while pea raw has 5mg.
  • Pea raw has a higher glycemic index than falafel.

The food varieties used in the comparison are Falafel, home-prepared and Peas, green, raw.

Infographic

Falafel vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +148.5%
Contains more CalciumCalcium +116%
Contains more PotassiumPotassium +139.8%
Contains more IronIron +132.7%
Contains more CopperCopper +46.6%
Contains more ZincZinc +21%
Contains more PhosphorusPhosphorus +77.8%
Contains more ManganeseManganese +68.5%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +80%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B2Vitamin B2 +25.8%
Contains more Vitamin B5Vitamin B5 +180.8%
Contains more FolateFolate +43.1%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin AVitamin A +3700%
Contains more Vitamin B1Vitamin B1 +82.2%
Contains more Vitamin B3Vitamin B3 +100.2%
Contains more Vitamin B6Vitamin B6 +35.2%
~equal in Vitamin D ~0µg
~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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +145.6%
Contains more FatsFats +4350%
Contains more CarbsCarbs +120.3%
Contains more OtherOther +179.3%
Contains more WaterWater +127.8%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +28960%
Contains more Poly. FatPolyunsaturated fat +2124.6%
Contains less Sat. FatSaturated fat -97%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Pea raw DV% diff.
Vitamin C 1.6mg 40mg 43%
Fats 17.8g 0.4g 27%
Polyunsaturated fat 4.16g 0.187g 26%
Monounsaturated fat 10.171g 0.035g 25%
Iron 3.42mg 1.47mg 24%
Fiber 5.7g 23%
Vitamin K 24.8µg 21%
Protein 13.31g 5.42g 16%
Calories 333kcal 81kcal 13%
Sodium 294mg 5mg 13%
Phosphorus 192mg 108mg 12%
Magnesium 82mg 33mg 12%
Manganese 0.691mg 0.41mg 12%
Saturated fat 2.383g 0.071g 11%
Vitamin B1 0.146mg 0.266mg 10%
Potassium 585mg 244mg 10%
Copper 0.258mg 0.176mg 9%
Folate 93µg 65µg 7%
Vitamin B3 1.044mg 2.09mg 7%
Carbs 31.84g 14.45g 6%
Choline 28.4mg 5%
Vitamin A 1µg 38µg 4%
Vitamin B5 0.292mg 0.104mg 4%
Calcium 54mg 25mg 3%
Vitamin B2 0.166mg 0.132mg 3%
Vitamin B6 0.125mg 0.169mg 3%
Zinc 1.5mg 1.24mg 2%
Selenium 1µg 1.8µg 1%
Vitamin E 0.13mg 1%
Net carbs 31.84g 8.75g N/A
Sugar 5.67g N/A
Tryptophan 0.134mg 0.037mg 0%
Threonine 0.492mg 0.203mg 0%
Isoleucine 0.567mg 0.195mg 0%
Leucine 0.944mg 0.323mg 0%
Lysine 0.856mg 0.317mg 0%
Methionine 0.187mg 0.082mg 0%
Phenylalanine 0.707mg 0.2mg 0%
Valine 0.562mg 0.235mg 0%
Histidine 0.364mg 0.107mg 0%
Fructose 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
60%
Falafel
31%
Pea raw

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 289mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 2.312g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $3.7)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 5.67g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.