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Falafel vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between Falafel and Brown rice

  • Falafel is higher in Iron, Folate, Copper, Potassium, Phosphorus, and Magnesium, yet Brown rice is higher in Manganese, and Vitamin B3.
  • Falafel covers your daily Iron needs 36% more than Brown rice.
  • Falafel contains 74 times more Sodium than Brown rice. While Falafel contains 294mg of Sodium, Brown rice contains only 4mg.

Food varieties used in this article are Falafel, home-prepared and Rice, brown, long-grain, cooked.

Infographic

Falafel vs Brown rice 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.
Contains more Calcium +1700%
Contains more Iron +510.7%
Contains more Magnesium +110.3%
Contains more Phosphorus +86.4%
Contains more Potassium +580.2%
Contains more Zinc +111.3%
Contains more Copper +143.4%
Contains less Sodium -98.6%
Contains more Manganese +41%
Contains more Selenium +480%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1700%
Contains more Iron +510.7%
Contains more Magnesium +110.3%
Contains more Phosphorus +86.4%
Contains more Potassium +580.2%
Contains more Zinc +111.3%
Contains more Copper +143.4%
Contains less Sodium -98.6%
Contains more Manganese +41%
Contains more Selenium +480%

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +140.6%
Contains more Folate +933.3%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B3 +145.3%
Contains more Vitamin B5 +30.1%
Equal in Vitamin B6 - 0.123
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 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +140.6%
Contains more Folate +933.3%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B3 +145.3%
Contains more Vitamin B5 +30.1%
Equal in Vitamin B6 - 0.123

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +385.8%
Contains more Fats +1735.1%
Contains more Carbs +24.5%
Contains more Other +452.3%
Contains more Water +103%
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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +385.8%
Contains more Fats +1735.1%
Contains more Carbs +24.5%
Contains more Other +452.3%
Contains more Water +103%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2656.4%
Contains more Polyunsaturated fat +1036.6%
Contains less Saturated Fat -89.1%
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +2656.4%
Contains more Polyunsaturated fat +1036.6%
Contains less Saturated Fat -89.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Brown rice Opinion
Net carbs 31.84g 23.98g Falafel
Protein 13.31g 2.74g Falafel
Fats 17.8g 0.97g Falafel
Carbs 31.84g 25.58g Falafel
Calories 333kcal 123kcal Falafel
Starch 24.79g Brown rice
Sugar 0.24g Falafel
Fiber 1.6g Brown rice
Calcium 54mg 3mg Falafel
Iron 3.42mg 0.56mg Falafel
Magnesium 82mg 39mg Falafel
Phosphorus 192mg 103mg Falafel
Potassium 585mg 86mg Falafel
Sodium 294mg 4mg Brown rice
Zinc 1.5mg 0.71mg Falafel
Copper 0.258mg 0.106mg Falafel
Manganese 0.691mg 0.974mg Brown rice
Selenium 1µg 5.8µg Brown rice
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 0.17mg Brown rice
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.178mg Brown rice
Vitamin B2 0.166mg 0.069mg Falafel
Vitamin B3 1.044mg 2.561mg Brown rice
Vitamin B5 0.292mg 0.38mg Brown rice
Vitamin B6 0.125mg 0.123mg Falafel
Folate 93µg 9µg Falafel
Vitamin K 0.2µg Brown rice
Tryptophan 0.134mg 0.033mg Falafel
Threonine 0.492mg 0.095mg Falafel
Isoleucine 0.567mg 0.109mg Falafel
Leucine 0.944mg 0.214mg Falafel
Lysine 0.856mg 0.099mg Falafel
Methionine 0.187mg 0.058mg Falafel
Phenylalanine 0.707mg 0.133mg Falafel
Valine 0.562mg 0.151mg Falafel
Histidine 0.364mg 0.066mg Falafel
Saturated Fat 2.383g 0.26g Brown rice
Monounsaturated Fat 10.171g 0.369g Falafel
Polyunsaturated fat 4.16g 0.366g Falafel
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Falafel
14%
Brown rice
Minerals Daily Need Coverage Score
60%
Falafel
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 2.123g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $2)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.