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.
- The glycemic index of falafel is lower.
Food varieties used in this article are Falafel, home-prepared and Rice, brown, long-grain, cooked.
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.
| Contains more MagnesiumMagnesium | +110.3% |
| Contains more CalciumCalcium | +1700% |
| Contains more PotassiumPotassium | +580.2% |
| Contains more IronIron | +510.7% |
| Contains more CopperCopper | +143.4% |
| Contains more ZincZinc | +111.3% |
| Contains more PhosphorusPhosphorus | +86.4% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +41% |
| Contains more SeleniumSelenium | +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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +140.6% |
| Contains more FolateFolate | +933.3% |
| Contains more Vitamin B1Vitamin B1 | +21.9% |
| Contains more Vitamin B3Vitamin B3 | +145.3% |
| Contains more Vitamin B5Vitamin B5 | +30.1% |
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:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +385.8% |
| Contains more FatsFats | +1735.1% |
| Contains more CarbsCarbs | +24.5% |
| Contains more OtherOther | +452.3% |
| Contains more WaterWater | +103% |
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
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains more Mono. FatMonounsaturated fat | +2656.4% |
| Contains more Poly. FatPolyunsaturated fat | +1036.6% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.42mg | 0.56mg | 36% |
| Fats | 17.8g | 0.97g | 26% |
| Polyunsaturated fat | 4.16g | 0.366g | 25% |
| Monounsaturated fat | 10.171g | 0.369g | 25% |
| Folate | 93µg | 9µg | 21% |
| Protein | 13.31g | 2.74g | 21% |
| Copper | 0.258mg | 0.106mg | 17% |
| Potassium | 585mg | 86mg | 15% |
| Sodium | 294mg | 4mg | 13% |
| Phosphorus | 192mg | 103mg | 13% |
| Manganese | 0.691mg | 0.974mg | 12% |
| Calories | 333kcal | 123kcal | 11% |
| Starch | 24.79g | 10% | |
| Magnesium | 82mg | 39mg | 10% |
| Saturated fat | 2.383g | 0.26g | 10% |
| Vitamin B3 | 1.044mg | 2.561mg | 9% |
| Selenium | 1µg | 5.8µg | 9% |
| Zinc | 1.5mg | 0.71mg | 7% |
| Vitamin B2 | 0.166mg | 0.069mg | 7% |
| Fiber | 1.6g | 6% | |
| Calcium | 54mg | 3mg | 5% |
| Vitamin B1 | 0.146mg | 0.178mg | 3% |
| Choline | 9.2mg | 2% | |
| Vitamin B5 | 0.292mg | 0.38mg | 2% |
| Carbs | 31.84g | 25.58g | 2% |
| Vitamin C | 1.6mg | 0mg | 2% |
| Vitamin E | 0.17mg | 1% | |
| Net carbs | 31.84g | 23.98g | N/A |
| Sugar | 0.24g | N/A | |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B6 | 0.125mg | 0.123mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.134mg | 0.033mg | 0% |
| Threonine | 0.492mg | 0.095mg | 0% |
| Isoleucine | 0.567mg | 0.109mg | 0% |
| Leucine | 0.944mg | 0.214mg | 0% |
| Lysine | 0.856mg | 0.099mg | 0% |
| Methionine | 0.187mg | 0.058mg | 0% |
| Phenylalanine | 0.707mg | 0.133mg | 0% |
| Valine | 0.562mg | 0.151mg | 0% |
| Histidine | 0.364mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
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%
13%
Minerals Daily Need Coverage Score
60%
32%
Comparison summary
Which food is lower in Sugar?
Falafel is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Falafel is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Falafel is relatively richer in minerals
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 290mg)
Which food is lower in Saturated fat?
Brown rice is lower in Saturated fat (difference - 2.123g)
Which food is cheaper?
Brown rice is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.