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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, Folate, Phosphorus, Copper, Magnesium, Potassium, and Vitamin B2, however Rice is higher in Selenium.
  • Falafel covers your daily need of Iron 40% 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, unenriched, cooked without salt.

Infographic

Falafel vs 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
Falafel
Falafel
7
:
1
Rice
Rice
Contains more Calcium +440%
Contains more Iron +1610%
Contains more Magnesium +583.3%
Contains more Phosphorus +346.5%
Contains more Potassium +1571.4%
Contains more Zinc +206.1%
Contains more Copper +273.9%
Contains less Sodium -99.7%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +440%
Contains more Iron +1610%
Contains more Magnesium +583.3%
Contains more Phosphorus +346.5%
Contains more Potassium +1571.4%
Contains more Zinc +206.1%
Contains more Copper +273.9%
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
Falafel
Falafel
7
:
3
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +630%
Contains more Vitamin B2 +1176.9%
Contains more Vitamin B3 +161%
Contains more Vitamin B6 +34.4%
Contains more Folate +3000%
Contains more Vitamin B5 +33.6%
Falafel
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +630%
Contains more Vitamin B2 +1176.9%
Contains more Vitamin B3 +161%
Contains more Vitamin B6 +34.4%
Contains more Folate +3000%
Contains more Vitamin B5 +33.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
4
:
1
Rice
Rice
Contains more Protein +394.8%
Contains more Fats +6257.1%
Contains more Carbs +13%
Contains more Other +478.6%
Contains more Water +97.7%
Falafel
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
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +394.8%
Contains more Fats +6257.1%
Contains more Carbs +13%
Contains more Other +478.6%
Contains more Water +97.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +11458%
Contains more Polyunsaturated fat +5373.7%
Contains less Saturated Fat -96.8%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +11458%
Contains more Polyunsaturated fat +5373.7%
Contains less Saturated Fat -96.8%

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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Falafel Rice Opinion
Net carbs 31.84g 27.77g Falafel
Protein 13.31g 2.69g Falafel
Fats 17.8g 0.28g Falafel
Carbs 31.84g 28.17g Falafel
Calories 333kcal 130kcal Falafel
Sugar 0.05g Falafel
Fiber 0.4g Rice
Calcium 54mg 10mg Falafel
Iron 3.42mg 0.2mg Falafel
Magnesium 82mg 12mg Falafel
Phosphorus 192mg 43mg Falafel
Potassium 585mg 35mg Falafel
Sodium 294mg 1mg Rice
Zinc 1.5mg 0.49mg Falafel
Copper 0.258mg 0.069mg Falafel
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 0.04mg Rice
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.02mg Falafel
Vitamin B2 0.166mg 0.013mg Falafel
Vitamin B3 1.044mg 0.4mg Falafel
Vitamin B5 0.292mg 0.39mg Rice
Vitamin B6 0.125mg 0.093mg Falafel
Folate 93µg 3µg Falafel
Tryptophan 0.134mg 0.031mg Falafel
Threonine 0.492mg 0.096mg Falafel
Isoleucine 0.567mg 0.116mg Falafel
Leucine 0.944mg 0.222mg Falafel
Lysine 0.856mg 0.097mg Falafel
Methionine 0.187mg 0.063mg Falafel
Phenylalanine 0.707mg 0.144mg Falafel
Valine 0.562mg 0.164mg Falafel
Histidine 0.364mg 0.063mg Falafel
Saturated Fat 2.383g 0.077g Rice
Monounsaturated Fat 10.171g 0.088g Falafel
Polyunsaturated fat 4.16g 0.076g Falafel

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
Falafel
5%
Rice
Minerals Daily Need Coverage Score
63%
Falafel
10%
Rice

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 is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/169757/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.