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  6. Falafel vs. Pumpkin pie

Falafel vs. Pumpkin pie — In-Depth Nutrition Comparison

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The main differences between falafel and pumpkin pie

  • Falafel is richer in iron, manganese, folate, magnesium, phosphorus, potassium, copper, and zinc, yet pumpkin pie is richer in vitamin A and vitamin B12.
  • Daily need coverage for vitamin A for pumpkin pie is 68% higher.
  • Falafel contains 6 times more magnesium than pumpkin pie. Falafel contains 82mg of magnesium, while pumpkin pie contains 14mg.
  • Falafel has a lower glycemic index than pumpkin pie.

Food types used in this article are Falafel, home-prepared and Pie, pumpkin, commercially prepared.

Infographic

Falafel vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +485.7%
Contains more PotassiumPotassium +250.3%
Contains more IronIron +280%
Contains more CopperCopper +74.3%
Contains more ZincZinc +284.6%
Contains more PhosphorusPhosphorus +137%
Contains more ManganeseManganese +204.4%
Contains more CalciumCalcium +18.5%
Contains less SodiumSodium -18.7%
Contains more SeleniumSelenium +440%

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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +33.9%
Contains more Vitamin B6Vitamin B6 +98.4%
Contains more FolateFolate +257.7%
Contains more Vitamin AVitamin A +44700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B5Vitamin B5 +54.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~1.107mg

All nutrients comparison - raw data values

Nutrient Falafel Pumpkin pie DV% diff.
Vitamin A 1µg 448µg 50%
Iron 3.42mg 0.9mg 32%
Manganese 0.691mg 0.227mg 20%
Protein 13.31g 3.9g 19%
Folate 93µg 26µg 17%
Polyunsaturated fat 4.16g 1.77g 16%
Phosphorus 192mg 81mg 16%
Magnesium 82mg 14mg 16%
Vitamin B12 0µg 0.35µg 15%
Monounsaturated fat 10.171g 4.6g 14%
Copper 0.258mg 0.148mg 12%
Potassium 585mg 167mg 12%
Fats 17.8g 9.75g 12%
Vitamin K 13.2µg 11%
Zinc 1.5mg 0.39mg 10%
Cholesterol 0mg 26mg 9%
Selenium 1µg 5.4µg 8%
Fiber 1.8g 7%
Choline 37.5mg 7%
Vitamin B6 0.125mg 0.063mg 5%
Calories 333kcal 243kcal 5%
Vitamin E 0.76mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Vitamin B1 0.146mg 0.177mg 3%
Vitamin B2 0.166mg 0.124mg 3%
Vitamin B5 0.292mg 0.452mg 3%
Vitamin C 1.6mg 0mg 2%
Saturated fat 2.383g 1.988g 2%
Sodium 294mg 239mg 2%
Vitamin D 0µg 0.1µg 1%
Carbs 31.84g 34.83g 1%
Calcium 54mg 64mg 1%
Net carbs 31.84g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 18.88g N/A
Vitamin B3 1.044mg 1.107mg 0%
Tryptophan 0.134mg 0.048mg 0%
Threonine 0.492mg 0.154mg 0%
Isoleucine 0.567mg 0.158mg 0%
Leucine 0.944mg 0.297mg 0%
Lysine 0.856mg 0.192mg 0%
Methionine 0.187mg 0.249mg 0%
Phenylalanine 0.707mg 0.175mg 0%
Valine 0.562mg 0.211mg 0%
Histidine 0.364mg 0.088mg 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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +241.3%
Contains more FatsFats +82.6%
Contains more OtherOther +115%
Contains more WaterWater +45.6%
~equal in Carbs ~34.83g

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains more Mono. FatMonounsaturated fat +121.1%
Contains more Poly. FatPolyunsaturated fat +135%
Contains less Sat. FatSaturated fat -16.6%

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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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.