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Falafel vs. Raspberry — In-Depth Nutrition Comparison

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Significant differences between falafel and raspberries

  • Falafel has more iron, phosphorus, copper, folate, magnesium, potassium, and vitamin B2; however, raspberries are richer in vitamin C.
  • Falafel covers your daily iron needs 34% more than raspberries.
  • Raspberries have 294 times less sodium than falafel. Falafel has 294mg of sodium, while raspberries have 1mg.

Specific food types used in this comparison are Falafel, home-prepared and Raspberries, raw.

Infographic

Falafel vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +116%
Contains more PotassiumPotassium +287.4%
Contains more IronIron +395.7%
Contains more CopperCopper +186.7%
Contains more ZincZinc +257.1%
Contains more PhosphorusPhosphorus +562.1%
Contains more SeleniumSelenium +400%
Contains less SodiumSodium -99.7%
~equal in Manganese ~0.67mg

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin B1Vitamin B1 +356.3%
Contains more Vitamin B2Vitamin B2 +336.8%
Contains more Vitamin B3Vitamin B3 +74.6%
Contains more Vitamin B6Vitamin B6 +127.3%
Contains more FolateFolate +342.9%
Contains more Vitamin CVitamin C +1537.5%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B5Vitamin B5 +12.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +1009.2%
Contains more FatsFats +2638.5%
Contains more CarbsCarbs +166.7%
Contains more OtherOther +428.3%
Contains more WaterWater +147.7%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +15792.2%
Contains more Poly. FatPolyunsaturated fat +1009.3%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Raspberry
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Falafel Raspberry DV% diff.
Iron 3.42mg 0.69mg 34%
Vitamin C 1.6mg 26.2mg 27%
Fats 17.8g 0.65g 26%
Fiber 6.5g 26%
Polyunsaturated fat 4.16g 0.375g 25%
Monounsaturated fat 10.171g 0.064g 25%
Protein 13.31g 1.2g 24%
Phosphorus 192mg 29mg 23%
Copper 0.258mg 0.09mg 19%
Folate 93µg 21µg 18%
Calories 333kcal 52kcal 14%
Magnesium 82mg 22mg 14%
Potassium 585mg 151mg 13%
Sodium 294mg 1mg 13%
Saturated fat 2.383g 0.019g 11%
Vitamin B2 0.166mg 0.038mg 10%
Vitamin B1 0.146mg 0.032mg 10%
Zinc 1.5mg 0.42mg 10%
Carbs 31.84g 11.94g 7%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Vitamin B6 0.125mg 0.055mg 5%
Fructose 2.35g 3%
Vitamin B3 1.044mg 0.598mg 3%
Calcium 54mg 25mg 3%
Choline 12.3mg 2%
Vitamin B5 0.292mg 0.329mg 1%
Selenium 1µg 0.2µg 1%
Manganese 0.691mg 0.67mg 1%
Net carbs 31.84g 5.44g N/A
Sugar 4.42g N/A
Vitamin A 1µg 2µg 0%
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Raspberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Falafel
16%
Raspberry
Minerals Daily Need Coverage Score
60%
Falafel
20%
Raspberry

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 293mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 2.364g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 7)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $3.3)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 4.42g)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.