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Falafel vs Pumpkin seed - In-Depth Nutrition Comparison

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Differences between Falafel and Pumpkin seed

  • Falafel has more Folate, Phosphorus, Vitamin B1, Vitamin B2, and Manganese, while Pumpkin seed has more Zinc, Copper, Magnesium, and Potassium.
  • Pumpkin seed's daily need coverage for Zinc is 80% higher.
  • Pumpkin seed contains 16 times less Sodium than Falafel. Falafel contains 294mg of Sodium, while Pumpkin seed contains 18mg.

The food types used in this comparison are Falafel, home-prepared and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Falafel vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +108.7%
Contains more Potassium +57.1%
Contains more Magnesium +219.5%
Contains more Copper +167.4%
Contains more Zinc +586.7%
Contains less Sodium -93.9%
Equal in Iron - 3.31
Equal in Calcium - 55
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Phosphorus +108.7%
Contains more Potassium +57.1%
Contains more Magnesium +219.5%
Contains more Copper +167.4%
Contains more Zinc +586.7%
Contains less Sodium -93.9%
Equal in Iron - 3.31
Equal in Calcium - 55

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +433.3%
Contains more Vitamin B1 +329.4%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +265%
Contains more Vitamin B5 +421.4%
Contains more Vitamin B6 +237.8%
Contains more Folate +933.3%
Contains more Vitamin A +376.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Contains more Vitamin C +433.3%
Contains more Vitamin B1 +329.4%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +265%
Contains more Vitamin B5 +421.4%
Contains more Vitamin B6 +237.8%
Contains more Folate +933.3%
Contains more Vitamin A +376.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Falafel
4
Pumpkin seed
Mineral Summary Score
63
Falafel
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Falafel
111%
Pumpkin seed
Carbohydrates
32%
Falafel
54%
Pumpkin seed
Fats
82%
Falafel
90%
Pumpkin seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Falafel Pumpkin seed
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 276mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 1.287g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Falafel Pumpkin seed Opinion
Calories 333 446 Pumpkin seed
Protein 13.31 18.55 Pumpkin seed
Fats 17.8 19.4 Pumpkin seed
Vitamin C 1.6 0.3 Falafel
Carbs 31.84 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.42 3.31 Falafel
Calcium 54 55 Pumpkin seed
Potassium 585 919 Pumpkin seed
Magnesium 82 262 Pumpkin seed
Sugar
Fiber 18.4 Pumpkin seed
Copper 0.258 0.69 Pumpkin seed
Zinc 1.5 10.3 Pumpkin seed
Starch
Phosphorus 192 92 Falafel
Sodium 294 18 Pumpkin seed
Vitamin A 13 62 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.146 0.034 Falafel
Vitamin B2 0.166 0.052 Falafel
Vitamin B3 1.044 0.286 Falafel
Vitamin B5 0.292 0.056 Falafel
Vitamin B6 0.125 0.037 Falafel
Vitamin B12 0 0
Vitamin K
Folate 93 9 Falafel
Trans Fat 0 Pumpkin seed
Saturated Fat 2.383 3.67 Falafel
Monounsaturated Fat 10.171 6.032 Falafel
Polyunsaturated fat 4.16 8.844 Pumpkin seed
Tryptophan 0.134 0.326 Pumpkin seed
Threonine 0.492 0.683 Pumpkin seed
Isoleucine 0.567 0.956 Pumpkin seed
Leucine 0.944 1.572 Pumpkin seed
Lysine 0.856 1.386 Pumpkin seed
Methionine 0.187 0.417 Pumpkin seed
Phenylalanine 0.707 0.924 Pumpkin seed
Valine 0.562 1.491 Pumpkin seed
Histidine 0.364 0.515 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.