Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Falafel
  5. Compare
  6. Falafel vs. Puff pastry

Falafel vs. Puff pastry — In-Depth Nutrition Comparison

Compare

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.

Infographic

Falafel vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
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.
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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Puff pastry 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%

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
7% 39% 46% 7%
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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
15% 24% 61%
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%

People also compare

Falafel
Falafel vs Chickpea raw
Chickpea raw
Falafel
Falafel vs Pita
Pita
Falafel
Falafel vs Hummus
Hummus
Puff pastry
Puff pastry vs Matzo
Matzo
Puff pastry
Puff pastry vs Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup)
Puff pastry
Puff pastry vs Crackers
Crackers

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.