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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.
  • Falafel has a higher glycemic index (33) than peanut butter (14).

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.
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more IronIron +96.6%
Contains more MagnesiumMagnesium +104.9%
Contains more CopperCopper +63.6%
Contains more ZincZinc +67.3%
Contains more PhosphorusPhosphorus +74.5%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +141%
Contains more SeleniumSelenium +310%
~equal in Calcium ~49mg
~equal in Potassium ~558mg

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more Vitamin B3Vitamin B3 +1155.9%
Contains more Vitamin B5Vitamin B5 +289.4%
Contains more Vitamin B6Vitamin B6 +252.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient Falafel Peanut butter DV% diff.
Vitamin B3 1.044mg 13.112mg 75%
Vitamin E 9.1mg 61%
Polyunsaturated fat 4.16g 12.535g 56%
Fats 17.8g 51.36g 52%
Manganese 0.691mg 1.665mg 42%
Monounsaturated fat 10.171g 25.941g 39%
Saturated fat 2.383g 10.325g 36%
Vitamin B6 0.125mg 0.441mg 24%
Iron 3.42mg 1.74mg 21%
Phosphorus 192mg 335mg 20%
Magnesium 82mg 168mg 20%
Fiber 5g 20%
Protein 13.31g 22.21g 18%
Copper 0.258mg 0.422mg 18%
Vitamin B5 0.292mg 1.137mg 17%
Calories 333kcal 598kcal 13%
Sodium 294mg 17mg 12%
Choline 63mg 11%
Zinc 1.5mg 2.51mg 9%
Selenium 1µg 4.1µg 6%
Carbs 31.84g 22.31g 3%
Folate 93µg 87µg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin B2 0.166mg 0.192mg 2%
Potassium 585mg 558mg 1%
Calcium 54mg 49mg 1%
Starch 3.56g 1%
Net carbs 31.84g 17.31g N/A
Sugar 10.49g N/A
Vitamin A 1µg 0µg 0%
Vitamin B1 0.146mg 0.15mg 0%
Vitamin K 0.3µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.134mg 0.231mg 0%
Threonine 0.492mg 0.525mg 0%
Isoleucine 0.567mg 0.616mg 0%
Leucine 0.944mg 1.546mg 0%
Lysine 0.856mg 0.681mg 0%
Methionine 0.187mg 0.265mg 0%
Phenylalanine 0.707mg 1.202mg 0%
Valine 0.562mg 0.782mg 0%
Histidine 0.364mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

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
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 CarbsCarbs +42.7%
Contains more WaterWater +2714.6%
Contains more ProteinProtein +66.9%
Contains more FatsFats +188.5%
Contains more OtherOther +18.9%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Mono. FatMonounsaturated fat +155%
Contains more Poly. FatPolyunsaturated fat +201.3%

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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. 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.