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  6. Falafel vs. Rib eye steak

Falafel vs. Rib eye steak — In-Depth Nutrition Comparison

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A recap on differences between falafel and rib eye steak

  • Falafel is higher in manganese, folate, and copper, yet rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B6, and vitamin B3.
  • Rib eye steak covers your daily vitamin B12 needs 88% more than falafel.
  • Falafel contains 16 times more folate than rib eye steak. While falafel contains 93µg of folate, rib eye steak contains only 6µg.
  • The amount of saturated fat in falafel is lower.
  • The glycemic index of rib eye steak is lower.

Food varieties used in this article are Falafel, home-prepared and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Falafel vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +390.9%
Contains more PotassiumPotassium +125%
Contains more IronIron +52.7%
Contains more CopperCopper +222.5%
Contains more PhosphorusPhosphorus +26.3%
Contains more ManganeseManganese +763.8%
Contains more ZincZinc +294%
Contains less SodiumSodium -81.6%
Contains more SeleniumSelenium +2870%

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 0% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +105.6%
Contains more FolateFolate +1450%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +72.9%
Contains more Vitamin B3Vitamin B3 +370.1%
Contains more Vitamin B5Vitamin B5 +83.6%
Contains more Vitamin B6Vitamin B6 +281.6%
Contains more Vitamin B12Vitamin B12 +∞%

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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +24200%
Contains more ProteinProtein +78%
Contains more FatsFats +22.5%
Contains more WaterWater +57.4%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -75.4%
Contains more Poly. FatPolyunsaturated fat +305.1%
~equal in Monounsaturated fat ~10.519g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Selenium 1µg 29.7µg 52%
Zinc 1.5mg 5.91mg 40%
Saturated fat 2.383g 9.684g 33%
Vitamin B6 0.125mg 0.477mg 27%
Manganese 0.691mg 0.08mg 27%
Cholesterol 0mg 80mg 27%
Vitamin B3 1.044mg 4.908mg 24%
Folate 93µg 6µg 22%
Protein 13.31g 23.69g 21%
Polyunsaturated fat 4.16g 1.027g 21%
Copper 0.258mg 0.08mg 20%
Iron 3.42mg 2.24mg 15%
Magnesium 82mg 22mg 14%
Carbs 31.84g 0g 11%
Potassium 585mg 260mg 10%
Sodium 294mg 54mg 10%
Choline 48.8mg 9%
Vitamin B2 0.166mg 0.287mg 9%
Phosphorus 192mg 152mg 6%
Fats 17.8g 21.81g 6%
Vitamin B1 0.146mg 0.071mg 6%
Vitamin B5 0.292mg 0.536mg 5%
Calcium 54mg 11mg 4%
Calories 333kcal 291kcal 2%
Vitamin C 1.6mg 0mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.1mg 1%
Vitamin K 1.6µg 1%
Vitamin A 1µg 8µg 1%
Vitamin D 0IU 7IU 1%
Monounsaturated fat 10.171g 10.519g 1%
Net carbs 31.84g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.134mg 0.265mg 0%
Threonine 0.492mg 1.116mg 0%
Isoleucine 0.567mg 1.103mg 0%
Leucine 0.944mg 2.041mg 0%
Lysine 0.856mg 2.269mg 0%
Methionine 0.187mg 0.641mg 0%
Phenylalanine 0.707mg 0.95mg 0%
Valine 0.562mg 1.184mg 0%
Histidine 0.364mg 0.888mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Rib eye steak
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
48%
Rib eye steak
Minerals Daily Need Coverage Score
60%
Falafel
56%
Rib eye steak

Comparison summary

Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 240mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 33)
Which food is cheaper?
Rib eye steak
Rib eye steak is cheaper (difference - $2)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 80mg)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Falafel
Falafel is lower in Saturated fat (difference - 7.301g)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.