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Falafel vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between falafel and pumpkin seeds

  • Falafel has more folate, phosphorus, vitamin B1, vitamin B2, and manganese, while pumpkin seeds have more zinc, copper, magnesium, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 80% higher.
  • Pumpkin seeds contain 16 times less sodium than falafel. Falafel contains 294mg of sodium, while pumpkin seeds contain 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 seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PhosphorusPhosphorus +108.7%
Contains more ManganeseManganese +39.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +219.5%
Contains more PotassiumPotassium +57.1%
Contains more CopperCopper +167.4%
Contains more ZincZinc +586.7%
Contains less SodiumSodium -93.9%
~equal in Calcium ~55mg
~equal in Iron ~3.31mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin B1Vitamin B1 +329.4%
Contains more Vitamin B2Vitamin B2 +219.2%
Contains more Vitamin B3Vitamin B3 +265%
Contains more Vitamin B5Vitamin B5 +421.4%
Contains more Vitamin B6Vitamin B6 +237.8%
Contains more FolateFolate +933.3%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Falafel Pumpkin seeds DV% diff.
Zinc 1.5mg 10.3mg 80%
Fiber 18.4g 74%
Copper 0.258mg 0.69mg 48%
Magnesium 82mg 262mg 43%
Polyunsaturated fat 4.16g 8.844g 31%
Folate 93µg 9µg 21%
Phosphorus 192mg 92mg 14%
Sodium 294mg 18mg 12%
Potassium 585mg 919mg 10%
Monounsaturated fat 10.171g 6.032g 10%
Protein 13.31g 18.55g 10%
Vitamin B2 0.166mg 0.052mg 9%
Vitamin B1 0.146mg 0.034mg 9%
Manganese 0.691mg 0.496mg 8%
Vitamin B6 0.125mg 0.037mg 7%
Carbs 31.84g 53.75g 7%
Saturated fat 2.383g 3.67g 6%
Calories 333kcal 446kcal 6%
Vitamin B3 1.044mg 0.286mg 5%
Vitamin B5 0.292mg 0.056mg 5%
Selenium 1µg 2%
Fats 17.8g 19.4g 2%
Iron 3.42mg 3.31mg 1%
Vitamin C 1.6mg 0.3mg 1%
Net carbs 31.84g 35.35g N/A
Calcium 54mg 55mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.134mg 0.326mg 0%
Threonine 0.492mg 0.683mg 0%
Isoleucine 0.567mg 0.956mg 0%
Leucine 0.944mg 1.572mg 0%
Lysine 0.856mg 1.386mg 0%
Methionine 0.187mg 0.417mg 0%
Phenylalanine 0.707mg 0.924mg 0%
Valine 0.562mg 1.491mg 0%
Histidine 0.364mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +669.3%
Contains more ProteinProtein +39.4%
Contains more CarbsCarbs +68.8%
Contains more OtherOther +56.4%
~equal in Fats ~19.4g

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -35.1%
Contains more Mono. FatMonounsaturated fat +68.6%
Contains more Poly. FatPolyunsaturated fat +112.6%

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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 seeds - 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.