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  6. Falafel vs. Peanut butter

Falafel vs. Peanut butter — In-Depth Nutrition Comparison

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What are the main differences between Falafel and Peanut butter?

  • Falafel is richer in Iron, while Peanut butter is higher in Vitamin B3, Manganese, Vitamin B6, Magnesium, Phosphorus, Copper, and Vitamin B5.
  • Peanut butter's daily need coverage for Vitamin B3 is 75% higher.
  • Peanut butter has 17 times less Sodium than Falafel. Falafel has 294mg of Sodium, while Peanut butter has 17mg.

We used Falafel, home-prepared and Peanut butter, smooth style, without salt types in this comparison.

Infographic

Falafel vs Peanut butter 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.
Falafel
Falafel
3
:
7
Peanut butter
Peanut butter
Contains more Calcium +10.2%
Contains more Iron +96.6%
Contains more Magnesium +104.9%
Contains more Phosphorus +74.5%
Contains less Sodium -94.2%
Contains more Zinc +67.3%
Contains more Copper +63.6%
Contains more Manganese +141%
Contains more Selenium +310%
Equal in Calcium - 49
Equal in Potassium - 558
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Calcium +10.2%
Contains more Iron +96.6%
Contains more Magnesium +104.9%
Contains more Phosphorus +74.5%
Contains less Sodium -94.2%
Contains more Zinc +67.3%
Contains more Copper +63.6%
Contains more Manganese +141%
Contains more Selenium +310%
Equal in Calcium - 49
Equal in Potassium - 558

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.
Falafel
Falafel
3
:
7
Peanut butter
Peanut butter
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.7%
Contains more Vitamin B3 +1155.9%
Contains more Vitamin B5 +289.4%
Contains more Vitamin B6 +252.8%
Equal in Vitamin B1 - 0.15
Equal in Folate - 87
Falafel
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%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.7%
Contains more Vitamin B3 +1155.9%
Contains more Vitamin B5 +289.4%
Contains more Vitamin B6 +252.8%
Equal in Vitamin B1 - 0.15
Equal in Folate - 87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
2
:
3
Peanut butter
Peanut butter
Contains more Carbs +42.7%
Contains more Water +2714.6%
Contains more Protein +66.9%
Contains more Fats +188.5%
Contains more Other +18.9%
Falafel
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
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Carbs +42.7%
Contains more Water +2714.6%
Contains more Protein +66.9%
Contains more Fats +188.5%
Contains more Other +18.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
1
:
2
Peanut butter
Peanut butter
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +155%
Contains more Polyunsaturated fat +201.3%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +155%
Contains more Polyunsaturated fat +201.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Peanut butter Opinion
Net carbs 31.84g 17.31g Falafel
Protein 13.31g 22.21g Peanut butter
Fats 17.8g 51.36g Peanut butter
Carbs 31.84g 22.31g Falafel
Calories 333kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g Falafel
Fiber 5g Peanut butter
Calcium 54mg 49mg Falafel
Iron 3.42mg 1.74mg Falafel
Magnesium 82mg 168mg Peanut butter
Phosphorus 192mg 335mg Peanut butter
Potassium 585mg 558mg Falafel
Sodium 294mg 17mg Peanut butter
Zinc 1.5mg 2.51mg Peanut butter
Copper 0.258mg 0.422mg Peanut butter
Manganese 0.691mg 1.665mg Peanut butter
Selenium 1µg 4.1µg Peanut butter
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 9.1mg Peanut butter
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.15mg Peanut butter
Vitamin B2 0.166mg 0.192mg Peanut butter
Vitamin B3 1.044mg 13.112mg Peanut butter
Vitamin B5 0.292mg 1.137mg Peanut butter
Vitamin B6 0.125mg 0.441mg Peanut butter
Folate 93µg 87µg Falafel
Vitamin K 0.3µg Peanut butter
Tryptophan 0.134mg 0.231mg Peanut butter
Threonine 0.492mg 0.525mg Peanut butter
Isoleucine 0.567mg 0.616mg Peanut butter
Leucine 0.944mg 1.546mg Peanut butter
Lysine 0.856mg 0.681mg Falafel
Methionine 0.187mg 0.265mg Peanut butter
Phenylalanine 0.707mg 1.202mg Peanut butter
Valine 0.562mg 0.782mg Peanut butter
Histidine 0.364mg 0.557mg Peanut butter
Trans Fat 0g 0.075g Falafel
Saturated Fat 2.383g 10.325g Falafel
Monounsaturated Fat 10.171g 25.941g Peanut butter
Polyunsaturated fat 4.16g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Falafel
62%
Peanut butter
Minerals Daily Need Coverage Score
60%
Falafel
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 277mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 19)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $1.2)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 7.942g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.