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Falafel vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between falafel and pumpkin

  • Falafel has more iron, manganese, phosphorus, folate, magnesium, copper, and zinc; however, pumpkin is richer in vitamin A.
  • Pumpkin covers your daily vitamin A needs 170% more than falafel.
  • Pumpkin has 294 times less sodium than falafel. Falafel has 294mg of sodium, while pumpkin has 1mg.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of falafel is 33.

Specific food types used in this comparison are Falafel, home-prepared and Pumpkin, raw.

Infographic

Falafel vs Pumpkin infographic
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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.
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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +583.3%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +72.1%
Contains more IronIron +327.5%
Contains more CopperCopper +103.1%
Contains more ZincZinc +368.8%
Contains more PhosphorusPhosphorus +336.4%
Contains more ManganeseManganese +452.8%
Contains more SeleniumSelenium +233.3%
Contains less SodiumSodium -99.7%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +192%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B3Vitamin B3 +74%
Contains more Vitamin B6Vitamin B6 +104.9%
Contains more FolateFolate +481.3%
Contains more Vitamin CVitamin C +462.5%
Contains more Vitamin AVitamin A +42500%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.298mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Pumpkin DV% diff.
Vitamin A 1µg 426µg 47%
Iron 3.42mg 0.8mg 33%
Polyunsaturated fat 4.16g 0.005g 28%
Fats 17.8g 0.1g 27%
Monounsaturated fat 10.171g 0.013g 25%
Protein 13.31g 1g 25%
Manganese 0.691mg 0.125mg 25%
Phosphorus 192mg 44mg 21%
Folate 93µg 16µg 19%
Magnesium 82mg 12mg 17%
Calories 333kcal 26kcal 15%
Copper 0.258mg 0.127mg 15%
Sodium 294mg 1mg 13%
Saturated fat 2.383g 0.052g 11%
Zinc 1.5mg 0.32mg 11%
Vitamin B1 0.146mg 0.05mg 8%
Carbs 31.84g 6.5g 8%
Vitamin C 1.6mg 9mg 8%
Vitamin E 1.06mg 7%
Potassium 585mg 340mg 7%
Vitamin B6 0.125mg 0.061mg 5%
Vitamin B2 0.166mg 0.11mg 4%
Vitamin B3 1.044mg 0.6mg 3%
Calcium 54mg 21mg 3%
Fiber 0.5g 2%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Selenium 1µg 0.3µg 1%
Net carbs 31.84g 6g N/A
Sugar 2.76g N/A
Vitamin B5 0.292mg 0.298mg 0%
Tryptophan 0.134mg 0.012mg 0%
Threonine 0.492mg 0.029mg 0%
Isoleucine 0.567mg 0.031mg 0%
Leucine 0.944mg 0.046mg 0%
Lysine 0.856mg 0.054mg 0%
Methionine 0.187mg 0.011mg 0%
Phenylalanine 0.707mg 0.032mg 0%
Valine 0.562mg 0.035mg 0%
Histidine 0.364mg 0.016mg 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% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1231%
Contains more FatsFats +17700%
Contains more CarbsCarbs +389.8%
Contains more OtherOther +203.8%
Contains more WaterWater +164.6%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +78138.5%
Contains more Poly. FatPolyunsaturated fat +83100%
Contains less Sat. FatSaturated fat -97.8%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.