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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" chart 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
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%

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
:
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

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 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 g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar g 0.24g Falafel
Fiber g 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
Vitamin A 13IU 0IU Falafel
Vitamin E mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.383g 0.26g Brown rice
Monounsaturated Fat 10.171g 0.369g Falafel
Polyunsaturated fat 4.16g 0.366g Falafel

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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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
14
Brown rice
Mineral Summary Score
63
Falafel
20
Brown 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%
Brown rice
Carbohydrates
32%
Falafel
26%
Brown rice
Fats
82%
Falafel
4%
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

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. 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.