Falafel vs. Puff pastry — In-Depth Nutrition Comparison
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How are falafel and puff pastry different?
- Falafel is higher in phosphorus, copper, magnesium, potassium, iron, and folate; however, puff pastry is richer in selenium, vitamin B3, and vitamin B1.
- Daily need coverage for selenium for puff pastry is 43% higher.
- Falafel contains 9 times more potassium than puff pastry. While falafel contains 585mg of potassium, puff pastry contains only 62mg.
- Falafel has less saturated fat.
- Falafel has a lower glycemic index (33) than puff pastry (56).
Falafel, home-prepared and Puff pastry, frozen, ready-to-bake, baked are the varieties used in this article.
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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 | +843.5% |
| Contains more IronIron | +31.5% |
| Contains more CopperCopper | +124.3% |
| Contains more ZincZinc | +177.8% |
| Contains more PhosphorusPhosphorus | +220% |
| Contains more ManganeseManganese | +39.6% |
| Contains less SodiumSodium | -13.9% |
| Contains more SeleniumSelenium | +2350% |
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 | +557.9% |
| Contains more FolateFolate | +69.1% |
| Contains more Vitamin B1Vitamin B1 | +121.2% |
| Contains more Vitamin B2Vitamin B2 | +55.4% |
| Contains more Vitamin B3Vitamin B3 | +264% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.31 g
Fats:
17.8 g
Carbs:
31.84 g
Water:
34.62 g
Other:
2.43 g
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
| Contains more ProteinProtein | +79.9% |
| Contains more WaterWater | +367.8% |
| Contains more OtherOther | +143% |
| Contains more FatsFats | +116.3% |
| Contains more CarbsCarbs | +43.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.383 g
Monounsaturated fat:
Mono. Fat
10.171 g
Polyunsaturated fat:
Poly. Fat
4.16 g
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
| Contains less Sat. FatSaturated fat | -56.7% |
| Contains more Mono. FatMonounsaturated fat | +15.2% |
| Contains more Poly. FatPolyunsaturated fat | +434.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 4.16g | 22.228g | 120% |
| Selenium | 1µg | 24.5µg | 43% |
| Fats | 17.8g | 38.5g | 32% |
| Phosphorus | 192mg | 60mg | 19% |
| Vitamin B3 | 1.044mg | 3.8mg | 17% |
| Copper | 0.258mg | 0.115mg | 16% |
| Magnesium | 82mg | 16mg | 16% |
| Vitamin B1 | 0.146mg | 0.323mg | 15% |
| Potassium | 585mg | 62mg | 15% |
| Saturated fat | 2.383g | 5.502g | 14% |
| Vitamin K | 16.3µg | 14% | |
| Protein | 13.31g | 7.4g | 12% |
| Calories | 333kcal | 558kcal | 11% |
| Folate | 93µg | 55µg | 10% |
| Iron | 3.42mg | 2.6mg | 10% |
| Manganese | 0.691mg | 0.495mg | 9% |
| Zinc | 1.5mg | 0.54mg | 9% |
| Vitamin B6 | 0.125mg | 0.019mg | 8% |
| Vitamin B2 | 0.166mg | 0.258mg | 7% |
| Vitamin B5 | 0.292mg | 0mg | 6% |
| Fiber | 1.5g | 6% | |
| Carbs | 31.84g | 45.7g | 5% |
| Vitamin E | 0.55mg | 4% | |
| Calcium | 54mg | 10mg | 4% |
| Monounsaturated fat | 10.171g | 8.828g | 3% |
| Vitamin C | 1.6mg | 0mg | 2% |
| Sodium | 294mg | 253mg | 2% |
| Choline | 6.2mg | 1% | |
| Net carbs | 31.84g | 44.2g | N/A |
| Sugar | 0.75g | N/A | |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.134mg | 0.086mg | 0% |
| Threonine | 0.492mg | 0.198mg | 0% |
| Isoleucine | 0.567mg | 0.275mg | 0% |
| Leucine | 0.944mg | 0.514mg | 0% |
| Lysine | 0.856mg | 0.144mg | 0% |
| Methionine | 0.187mg | 0.131mg | 0% |
| Phenylalanine | 0.707mg | 0.367mg | 0% |
| Valine | 0.562mg | 0.312mg | 0% |
| Histidine | 0.364mg | 0.158mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
24%
Minerals Daily Need Coverage Score
60%
43%
Comparison summary
Which food contains less Sodium?
Puff pastry contains less Sodium (difference - 41mg)
Which food is cheaper?
Puff pastry is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel is lower in Sugar (difference - 0.75g)
Which food is lower in Saturated fat?
Falafel is lower in Saturated fat (difference - 3.119g)
Which food is lower in glycemic index?
Falafel is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Falafel is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.