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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
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" 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 Magnesium +219.5%
Contains more Potassium +57.1%
Contains less Sodium -93.9%
Contains more Zinc +586.7%
Contains more Copper +167.4%
Equal in Calcium - 55
Equal in Iron - 3.31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Phosphorus +108.7%
Contains more Magnesium +219.5%
Contains more Potassium +57.1%
Contains less Sodium -93.9%
Contains more Zinc +586.7%
Contains more Copper +167.4%
Equal in Calcium - 55
Equal in Iron - 3.31

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
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%

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 Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Falafel Pumpkin seed Opinion
Net carbs 31.84g 35.35g Pumpkin seed
Protein 13.31g 18.55g Pumpkin seed
Fats 17.8g 19.4g Pumpkin seed
Carbs 31.84g 53.75g Pumpkin seed
Calories 333kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber g 18.4g Pumpkin seed
Calcium 54mg 55mg Pumpkin seed
Iron 3.42mg 3.31mg Falafel
Magnesium 82mg 262mg Pumpkin seed
Phosphorus 192mg 92mg Falafel
Potassium 585mg 919mg Pumpkin seed
Sodium 294mg 18mg Pumpkin seed
Zinc 1.5mg 10.3mg Pumpkin seed
Copper 0.258mg 0.69mg Pumpkin seed
Vitamin A 13IU 62IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.6mg 0.3mg Falafel
Vitamin B1 0.146mg 0.034mg Falafel
Vitamin B2 0.166mg 0.052mg Falafel
Vitamin B3 1.044mg 0.286mg Falafel
Vitamin B5 0.292mg 0.056mg Falafel
Vitamin B6 0.125mg 0.037mg Falafel
Folate 93µg 9µg Falafel
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.134mg 0.326mg Pumpkin seed
Threonine 0.492mg 0.683mg Pumpkin seed
Isoleucine 0.567mg 0.956mg Pumpkin seed
Leucine 0.944mg 1.572mg Pumpkin seed
Lysine 0.856mg 1.386mg Pumpkin seed
Methionine 0.187mg 0.417mg Pumpkin seed
Phenylalanine 0.707mg 0.924mg Pumpkin seed
Valine 0.562mg 1.491mg Pumpkin seed
Histidine 0.364mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 2.383g 3.67g Falafel
Monounsaturated Fat 10.171g 6.032g Falafel
Polyunsaturated fat 4.16g 8.844g Pumpkin seed

Which food is preferable for your diet?

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

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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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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.