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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.31 g
Fats:
17.8 g
Carbs:
31.84 g
Water:
34.62 g
Other:
2.43 g
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
Saturated fat:
Sat. Fat
2.383 g
Monounsaturated fat:
Mono. Fat
10.171 g
Polyunsaturated fat:
Poly. Fat
4.16 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
4%
Minerals Daily Need Coverage Score
60%
103%
Comparison summary
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 276mg)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $1.8)
Which food is lower in Saturated fat?
Falafel is lower in Saturated fat (difference - 1.287g)
Which food is lower in glycemic index?
Falafel is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
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?
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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.