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Falafel vs Rice - In-Depth Nutrition Comparison

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Summary of differences between Falafel and Rice

  • Falafel has more Iron, Phosphorus, Copper, Magnesium, Potassium, Vitamin B2, and Manganese, however Rice is higher in Selenium.
  • Falafel covers your daily need of Iron 28% more than Rice.
  • Falafel has 294 times more Sodium than Rice. While Falafel has 294mg of Sodium, Rice has only 1mg.

These are the specific foods used in this comparison Falafel, home-prepared and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Falafel vs Rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Rice
Contains more Iron +185%
Contains more Calcium +440%
Contains more Potassium +1571.4%
Contains more Magnesium +583.3%
Contains more Copper +273.9%
Contains more Zinc +206.1%
Contains more Phosphorus +346.5%
Contains less Sodium -99.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +185%
Contains more Calcium +440%
Contains more Potassium +1571.4%
Contains more Magnesium +583.3%
Contains more Copper +273.9%
Contains more Zinc +206.1%
Contains more Phosphorus +346.5%
Contains less Sodium -99.7%

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
:
5
Rice
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +1176.9%
Contains more Vitamin B6 +34.4%
Contains more Folate +60.3%
Contains more Vitamin B1 +11.6%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +33.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +1176.9%
Contains more Vitamin B6 +34.4%
Contains more Folate +60.3%
Contains more Vitamin B1 +11.6%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +33.6%

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
13
Rice
Mineral Summary Score
63
Falafel
14
Rice

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
16%
Rice
Carbohydrates
32%
Falafel
28%
Rice
Fats
82%
Falafel
1%
Rice

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 Rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 293mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 2.306g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $3)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 27)
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.

All nutrients comparison - raw data values

Nutrient Falafel Rice Opinion
Calories 333 130 Falafel
Protein 13.31 2.69 Falafel
Fats 17.8 0.28 Falafel
Vitamin C 1.6 0 Falafel
Carbs 31.84 28.17 Falafel
Cholesterol 0 0
Vitamin D 0 0
Iron 3.42 1.2 Falafel
Calcium 54 10 Falafel
Potassium 585 35 Falafel
Magnesium 82 12 Falafel
Sugar 0.05 Falafel
Fiber 0.4 Rice
Copper 0.258 0.069 Falafel
Zinc 1.5 0.49 Falafel
Starch
Phosphorus 192 43 Falafel
Sodium 294 1 Rice
Vitamin A 13 0 Falafel
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.146 0.163 Rice
Vitamin B2 0.166 0.013 Falafel
Vitamin B3 1.044 1.476 Rice
Vitamin B5 0.292 0.39 Rice
Vitamin B6 0.125 0.093 Falafel
Vitamin B12 0 0
Vitamin K 0 Rice
Folate 93 58 Falafel
Trans Fat 0 Rice
Saturated Fat 2.383 0.077 Rice
Monounsaturated Fat 10.171 0.088 Falafel
Polyunsaturated fat 4.16 0.076 Falafel
Tryptophan 0.134 0.031 Falafel
Threonine 0.492 0.096 Falafel
Isoleucine 0.567 0.116 Falafel
Leucine 0.944 0.222 Falafel
Lysine 0.856 0.097 Falafel
Methionine 0.187 0.063 Falafel
Phenylalanine 0.707 0.144 Falafel
Valine 0.562 0.164 Falafel
Histidine 0.364 0.063 Falafel
Fructose

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.